Monday 9/28/15

WARM UP (1000 yds/ 20 min)

1 x 400

1 x 200 pull on 4:00

1 x 200 drill on 4:00

alternate 50s fist and catch up drill

4 x 50 kick on 1:15

MAIN SET (1500 yds / 27 min)

Three Rounds of (4 x 75) + (4 x 50)

No breaks in between rounds

Intervals for first round on on the left

Intervals for second round are in the middle

Intervals for third round are on the right

4 x 75 on 1:20/1:15/1:10

4 x 50 on 1:05/1:00/:55

For an added challenge do another round with intervals of 1:05 and :50

COOL DOWN (500 yds / 12 min)

1 x 200 back stroke

4 x 50 kick on 1:30

1 x 100 free EZ

Total Yards: 3000 or 3500