Saturday Dec. 8th 2018
Warm Up (1,300)
400 SKPS on 1 min rest
4 x 150 (50 drill/50 swim/50 drill) 2 free 2 ch. on 3:00
12 x 25 @ 45″:
1. Drill
2. MP
3. Swim
Main Set (1,600)
Partners (from deep end if can)
20 x 100
One partner goes, one sits, when partner touches, next goes
Alt. free/choice strong
If alone, 10 x 100 alt free/ch on 2:00
4 rounds:
50 pull
50 kick
50 swim
All on 1:00
Cool Down (300)
100 free
100 back
50 KOB
50 scull
Total: 3,200