Wednesday, 4/20/16

WARM UP (1000 yards)

• 1 x 200 free
• Pull Set: 2 x 200
  • 50 back pull
  • 50 breast pull
  • 100 free pull
• Kick Set w/o board: 2 x (4 x 50)
  • #1: 25 fly + 25 back
  • #2: 25 back + 25 breast
  • #3: 25 breast + 25 free
  • #4: 25 free + 25 fly

MAIN SET (2000 – 2400 yards)

• 6 x 50 swim golf on 1:00/1:10/1:20
• 10 x 100 free on 1:30/1:45/1:55/2:10
• 1 x 100 EZ
• IM Ladder (600 – 1000 yards)
  • 1 x 100 IM :30s rest
  • 1 x 200 IM :45s rest
  • 1 x 300 IM 1:00 rest
  • Bonus: 1 x 400 IM OR repeat 1 x 200 IM

COOL DOWN (225 yards)

• 3 x 75
• 25 scull
• 25 free
• 25 kick on your back
• 1 x 25 backstroke

Total Yards (3250 – 3650)