Saturday January 12th 2019
Warm Up (1,200)
200 choice on 1 min rest
1000 IM:
400 (IM drill) on 1 min rest (take your time focus on technique)
300 (IM kick) on 4:30
200 (IM pull) on 3:30
100 (IM swim) on 2:00
If you do not wish to do IM you may switch to other strokes, but make sure you switch it up!
Main Set (1,700)
6 rounds:
50 build on 50
50 sprint on 40
50 easy on 1 min
Alt. free and non-free
8 rounds:
25: 15m underwater- rest easy on 50
50 breathing every 5 on 1 min
Focus on breath control, but not straining
8 x 25 walkbacks choice
Cool Down (200)
100 free
50 back
50 KOB
Total: 3,100