Thursday, December 3, 2015
Warm Up:
600 warm up
100 swim
100 kick
100 IM,
MS
6×100 Pull @ 1:30/1:45/2
Descend 1-3, 4-6
400 @ 30R
50 Fast Free/50 dolphin kick on back
4×100 Pull @ 1:20/1:30/1:45
All strong
3×200 IM @ 3:20/3:45/4
2×100 pull @ 1:15/1:30/1:45
All FAST!
300 easy @ 30R
25 sailboat/25 kick/50 swim
8×50 @ 1/1:15/1:30
Sprints
500 Mix
100 Kick/100 Sprint/50 Easy
200 cool down (non-free)
Total: 4200