Wednesday, 11/25/15

WARM UP (650 – 900 yds)

Vertical Kick

6 x (40s on + 20s off)

1 x 200 or 300 swim

2 x 150

50 head up doggie paddle

50 free

50 Tarzan

3 x 50/100 pull :15s rest

MAIN SET (1350-1800 yds)

Three Rounds of 1 x 150/200 + 4 x 75/100

Round 1 Intervals

200s on 3:30/3:45/4:00

100s on 1:45/1:50/2:10

Round 2 Intervals

200s on 3:20/3:40/3:55

100s on 1:40/1:45/2:05

Round 3 Intervals

200s on 3:10/3:35/3:50

100s on 1:35/1:40/2:00

Bonus Set

4 x100 back on 2:00

50 kick

50 back

COOL DOWN (400)

1 x 200

4 x 50

odds: double arm back

evens: free

Total Yards: 2400 – 3500