Tuesday, October 4

Warm-up: (fins)
500
-250 Choice Swim/250 other than free

200 Choice Kick

Pre-Main Set:
5 x 50 (on :55-1:15)
-Mod swim working on 3 fly kicks (underwater) off the walls

5 x 50 (on :55-1:15)
-Same as above, but take at least 1 stroke before you breathe

5 x 50 (on :55-1:15)
-Same as 2 sets, but add intensity…strong off the walls

Main Set:
15 min TIMED Swim (count your laps)

100 ez recovery swim

2 x 200 pull (20 sec rest)
-50 Shark Drill/50 mod pull>repeat

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