Wednesday, 4/27/16

WARM UP(700 – 1150)

• 1 x 200/300/400
• Two or Three Rounds (750 yards)
  • 1 x 50 – 25 L.arm pull/R.arm on kick board + 25 R.arm pull/L.arm on kickboard
  • 1 x 50 – 25 Tarzan + 25 free
  • 1 x 100 kick
  • 1 x 50 build – freestyle with a spearfish entry

MAIN SET (2000 yards)

• NEW INTERVALS for 100s!
• 1 x 100 on 1:25/1:40/1:50/2:05
• 1 x 100 recovery on 2:00/2:00/2:10/2:30
• 2 x 100 on 1:25/1:40/1:50/2:05
• 1 x 100 recovery on 2:00/2:00/2:10/2:30
• 3 x 100 on 1:25/1:40/1:50/2:05
• 1 x 100 recovery on 2:00/2:00/2:10/2:30
• 4 x 100 on 1:25/1:40/1:50/2:05
• 1 x 100 recovery on 2:00/2:00/2:10/2:30
• 5 x 100 on 1:25/1:40/1:50/2:05
• 1 x 100 recovery on 2:00/2:00/2:10/2:30

COOL DOWN (300 yards)

• 1 x 100 choice kick
• 1 x 100 pull
• 1 x 100 EZ

Total Yards: 3000 – 3450