Thursday, November 19, 2015
Warm Up:
300 swim
300 Pull
300 Kick
MS:
6×100 @ 1:45/2/2:15
50 DPS
25 Tarzan
25 Catchup
400 @ 30R
50 Kick/50 swim
6×150 Pull @ 2:10/2:30/2:45
Breathing pattern 3/5/7 by 50
8×100 swim @ 1:30/1:45/2
Descend 1-4, 5-8
100 Recovery
4×200 Pull @ 2:40/3/3:15
Negative Split
2×300 Swim
1) 50 FR/25 IM
2) 25 IM/50 FR
100 Choice Cool Down
Total: 5200