Thursday, November 26, 2015
Warm Up:
200 Swim
200 Pull
100 Kick
MS:
6×150 @ 2:15/2:30/2:45
50 Catch-up Drill
100 Build
4×250 @ 4:00/4:15/4:30
50 FAST/200 Smooth
500 Swim @ 6:45/7/7:15
100 Kick @ 2:00/2:15/2:30
400 Pull @ 5:30/5:45/6
100 Kick @ 2:00/2:15/2:30
300 Swim @ 4:00/4:15/4:30
100 Kick @ 2:00/2:15/2:30
200 Pull @ 2:45/3/3:15
100 Kick @ 2:00/2:15/2:30
100 Swim @ 1:30/1:45/2
100 Kick @ 2:00/2:15/2:30
WD:
100 Cool Down
Total: 4600