Monday, 2/29/16

WARM UP (900-1200 yards)

• Vertical Kick – 6 x 1:00 on + :15s off
• 1 x 300/400
• 2-4 x 100 pull :15s rest
• 25 left arm only + 25 right arm only + 50 both arms
• 8 x 50 swim golf on 1:00/1:10/1:20/1:30

MAIN SET (2100 – 2500 yards)

• 6 x 300 on 4:20/5:10/5:20/6:00
• Broken at the 100 for :10s
• Check your time and double it
• This is your goal time for the remaining 200
• 4 x 75 kick on 1:50/2:10/2:20/2:30
• Bonus – need at least 2 people per lane
• 1 x 400 IM broken by 25s
• spread out by 10s
• first person goes when the last person touches

COOL DOWN (200 yards)

• 1 x 50 breast
• 1 x 50 free
• 1 x 50 back
• 1 x 50 free

Total Yards: 3200 – 3900