Tuesday, December 15, 2015
Warm Up:
200 Swim
200 Pull
MS:
4x
25 Kick
25 Drill @ 1:15/1:30/1:45
25 Swim
8×50 @ 55/1:15/1:30
25 drill/25 swim/IM Order
6×100 @ 1:25/1:45/2
Descend 1-3, 4-6
8×25 kick @ 30/45/1
ALL FAST!
4×125 pull @ 2:00/2:15/2:30
Breathing every 5 strokes
200 easy pull @ 30R
50 shark drill/50 pull
8×50 swim @ 45/1/1:15
Descend 1-4, 5-8
8×25 kick @ 30/45/1
ALL FAST!
4×250 pull @ 3:45/4/4:15
3/5 breathing pattern by 50
200 easy pull
50 shark drill/50 pull
100 cool down
Total: 4500