Monday, 4/20/15

WARM UP (1000 yds / time: 17 min)

Two rounds. Round 1 intervals left, 2 right.
• 1 X 250 on 4:15 / 4:00
• 1 X 150 on 2:45 / 2:30
• 1 X 100 1:45 —

MAIN SET (1800 yds / time: 43 min)

8 x 100 on 2:00 – freestyle

Swim 1-6 @ 80/90%

#7 @ 100%

#8 is easy

1 X 200 kick on 5:00

6 X 50 kick on 1:20

1 x 100 easy swim

8 X 50 on 1:30

Stroke/choice

swim @ 80/90%

IM’ers: 2 fly/2 back/2 breast/2 choice

Bonus Set (200 yds / time: 5:20)

8 X 25 on :40

odd: build to race finish

even: blocks/sprint 15 yards

WARM DOWN (200 EZ)

Total Yards: 3000 or 3200