Wednesday, 2/23/16

WARM UP (1400 yards)

• 200 SKPS
• 12 x 50
• odds alternate between doggy paddle and Tarzan
• evens free

MAIN SET (1600 – 2000 yards)

• 6 x 100 on 1:30/1:45/1:55/2:15/2:25
• 100 EZ
• Three Rounds – Strength Set
• 1 x 50 build to race finish – on side, arm extended, head down
• 8 x press outs on pool gutter
• 1 x 50 breaststroke pull
• 1 x 100 free – 3 fly strokes off each wall
• 1 x 100 backstroke
• Bonus Set: 4 x 100IM :15s rest

COOL DOWN (250 yards)

• 1 x 100 kick
• 2 x 50 pull on 1:00/1:10/1:20
• 1 x 50 EZ

Total Yards: 3250 – 3650