Tuesday, September 27

Warm-up: (fins)
5 x 100 (20 sec rest b/w each)
-50 Swim/50 Kick
300 Pull
-Breathe 3/5 by 50

Main Set:
6 x 150 (on 2:40-3:10)
100 Pull (w/ buoy only)/50 Swim FAST (no buoy)

6-10 x 50 (on 1:15-1:40)
-25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST!

6 x 50 (on 1:10-1:30)
-25 Tombstone kick/25 Shark Drill

Warm-down:
300 Pull Ascend
-100 Strong/100 Mod/100 ez

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