Wednesday 4/1/15

WARM UP (1400 yds / time: 27 min)

Two rounds. Round 1 intervals left, 2 right.

• 3 X 100 on 1:50 / 1:40
• 1 X 200 on 3:30 / 3:20
• 2 X 100 kick on 2:30 (2:00 if wearing fins)

MAIN SET (1500 yds / time: 34 min)

12 x 50 on 1:10 choice

odds: easy drill / evens: build to fast

Three rounds–choice

• 4 X 50 on 1:10 descend #1-4
• 1 X 100 on 2:00 moderate recovery

Bonus

6 x 100 on 1:45 pull

25 catch-up drill pull/ 75 build

4 x 100 kick

#1-2 on 2:30 – 75%

#3-4 on 2:45 – 90%

COOL DOWN (100 EZ)

Total Yards: 3000 yds OR 4000 yds