Friday, Jan. 25, 2019

Warm-Up (1500 yards)

• Dryland warm-up: Push ups, Chair squats, tricep push ups
• 10 x 150
  #1-4 are on 2:30
  #5-6 are kick on 3:30
  #7-8 are pull on 2:25
  #9-10 are free on 2:20

Pre-Set (400 yards)

• 8 x 50 IM order on 1:10 – 25 drill + 25 kick

Main Set (1500 yards)

Three Rounds

• 3 x 100 free on 1:25
• 1 x 100 EZ backstroke on 2:05
• 1 x 100 IM fast
• 2:00 rest

Cool Down (300 yards)

• 1 x 100 free pull
• 1 x 200 choice

Total Yards (3700)