WARM UP (1000yds / time: 17 min)

  • 2 X 200 on 3:20
  • 2 X 150 on 2:30
  • 2 X 100 on 1:45
  • 2 X 50-faster- 1:00

MAIN SET( 1900 yds / time: 46 min)

9 X 100 free on 1:45
Descend in groups of 3. descend only to 85/90%

6 x 50 kick on 1:20
1 X 100 easy swim

6 x 100

  • odd: stroke/choice @ 85/90% on 2:30
  • even: easy free on 2:00

COOL DOWN: 200 EZ

Total Yards: 3100

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s