Thursday, November 5, 2015
Warm Up:
500 choice
500 Pull
MS:
10×50 NS @ 50/1/1:15
300 Pull @ 20s rest
300 @ 20s rest:
50 strong kick + 250 strong swim
200 Pull @ 20s rest
200 @ 20s rest:
50 strong kick + 150 strong swim
100 Pull @ 20s rest
100:
50 strong kick + 50 strong swim
100 cool down
8 x 50 @ 50″/1’/1:15
25 FAST + 25 easy
8 x 100 @ 2’/2’15″/2’30”
75 FAST + 25 easy
4 x 50 with fins kick under water
Total: 4400