Thursday, October 22, 2015
WU:
500 Warm Up
200 Swim/50 Kick
MS:
500 Pull
50 Shark Drill/200 Pull
4 x 100 @ 1:45/1:55/1:05
IM Switch
6×100 Swim @ 1:30/1:45/2
ALL STRONG
100 Recovery
4×150 Swim @ 2:10/2:30/2:45
ALL STRONG
100 Recovery
3×200 Swim @ 2:45/3/3:15
ALL STRONG
100 Recovery
200 Kick @ 3:30/3:45/4
WD:
300 Cool Down
100 Non-FR/200 FR
Total: 4000