Sunday Dec. 9th 2018
Warm Up (1,000)
200 choice on 1 min rest
4 x 100 (free/back) on 1:45
8 x 50 (50 IM/ 25 fast-25 easy) on 1:00
Main Set (2,000)
6 rounds:
100 drill on 2:00
75 build on 1:45
50 sprint on 50
25 easy KOB on 45
6 x 50 pull (free/back) on 1:00
200 long free (3,5,7,9) on 4:00
Cool Down (200)
50 free
50 back
50 breast
50 KOB
Total: 3,200