Thursday, December 17, 2015
Warm Up:
600 Choice
MS:
4×150 @ 2:15/2:30/2:45
50 fly/100 free
4×150 Pull @ 2:10/2:30/2:45
50 Shark drill/100 breathe every 5
6×50 @ 50/1/1:15
Descend stroke count 1-6
4×150 pull @ 2:05/2:15/2:30
50 FAST/100 smooth
6×50 @ 50/1/1:15
Descend stroke count 1-6
4×150 @ 2:30/2:45/3
50 dolphin kick on back/100 strong swim
6×50 @ 50/1/1:15
Descend stroke count 1-6
300 cool down
100 free/100 IM/100 free
Total: 4200