Tuesday, November 24, 2015
4×100
Kick/Drill/Pull/Swim
1 x 400 Swim @ 30R
2 x 200 @ 3:15/3:30/3:45
50 free/100 IM/50 free
4 x 100 Swim @ 1:30/1:45/2
Strong
8 x 50 Swim @ 45/1/1:15
Descend 1-4, 5-8
16 x 25 Kick @ 30/45/1
FR/Choice/Back/FAST
1 x 400 Swim @ 30R
50 kick/50 swim
16 x 25 @ 30
Odds: IM order FAST!
Evens: Easy FR
8 x 50 @ 40/1/1:15
All strong
4 x 100 IM @ 1:45/2/2:15
Smooth
2 x 200 Pull @ 3:00/3:15/3:30
3/5/7/9 breathing pattern by 50
1 x 400 Swim @ 30R
25 FAST/75 Smooth
200 Choice Cool Down
Total: 5000