Friday, 9/11/15

WARM UP (1200 yds / 24 min)

Two Rounds – 1st round left intervals, 2nd round right intervals

1 x 200 on 3:30/3:20

3 x 100 on 1:50/1:40

1 x 100 kick on 2:30/2:20

MAIN SET (1600 yds / 33 min)

Two Rounds

4 x 50 on 1:15 = 25 stroke drill + 25 stroke

1 x 100 IM on 2:15

1 x 100 free on 1:45

1 x 200IM on 4:00

1 x 200 free on 3:30

COOL DOWN (400 yds / 9 min)

1 x 200 pull

4 x 50 on 1:15

25 easy stroke

25 easy free

Total Yards: 3200