Thursday, October 29, 2015
WU:
600 Warm Up
200 Swim
50 Kick
50 Non-FR
MS:
4×50 @ 45/1/1:15
Negative Split
4×200 Swim @ 3:00/3:15/3:30
STRONG
4×50 @ 45/1/1:15
25 FAST/25 Easy
4×250 Pull @ 3:40/4:4:15
ALL STRONG
4×50 @ 45/1/1:15
25 Easy/25 FAST
4×250 @ 4:00/4:15/4:30
150 FR/100 IM
WD:
400 Warm Down
100 Swim
50 Kick
50 Non-FR
Total: 4400