Sunday, January 13th 2019
Warm Up (1,000)
300 choice on 1 min rest
100 back stroke (easy, roll out shoulders) on 2:00
200 alternating 100 kick/100 pull on 4:00
100 alternating 25 freestyle catch-up/ 25 breast stroke on 2:30
12 x 25 (1. MP/ 2. Drill/ 3. Swim) on 45 secs
Main Set (2,200)
5 x 200 build (alt. free, non-free) on 3:30
10 x 50 kick alt. fast/easy on 1:10
4 x 100 drill (alt. free, non-free)
300 stretch out pull
Turns @ 9:45
Cool Down (200)
100 back
50 free
50 KOB
Total: 3,400