June 24, 2017

Saturday, 24 June, 2017

WU (1,500/1,000):

30×50 (20 for outside lanes)

3 rounds (2 rounds for outside lanes). 20″ rest round 1; 15″ rest round 2; 10″ rest round¬†3

4 Free

2 kick

4 IM switch (fly/bk, bk/br, br/fr, ch… or non-free)

MS (1,200/900):

6×200 (6 x 150 outside lanes) Pull @ 3:30/3:45/4:00 … approx 30″ rest all moderate/medium

Set #2 (600/400):

24×25 (16×25 outside lanes)¬† @ 40/45/…

6 or 4 rounds. Odd rounds FREE, Even rounds Choice

1 Moderate

1 BUILD

1 Moderate

1 FAST

WD (300/200):

300/200 cool down….ez choice

Total: 3,600/2,500