1 x 200 country club IM kick – no board country club IM is 25 fly + 25 free + 25 back + 25 free + 25 breast + 125 free
10 x 50 swim golf om 1:00
MAIN SET (2100 yards)
4 x 200 free on 3:00/3:20 (moderate is WHITE, fast is RED ZONE) #1: 50 fast + 150 moderate #2: 100 fast + 100 moderate #3: 150 fast + 50 moderate #4: 200 fast
1 x 100 EZ
4 x 200 country club IMS on 3:30/3:45 (PINK ZONE)
2 x 200 free on 3:00/3:20 (moderate is WHITE, fast is RED ZONE)
#1: 100 fast + 100 moderate #2: 200 fast
Leave a Reply