Thursday, December 22

(Long Course)
Warm-up:
8 x 50 (15-20 sec rest)
-25 Drill/25 Swim

300 Pull buoy     -100 Strong/100 mod/100 Strong
200 Swim Build
100 Pull buoy Strong Effort!
100 Swim FAST!
200 Pull (build)
300 Swim 80% effort

50 ez recovery

2 x 150
-50 Drill/50 Build/50 Fast

50 ez recovery

6 x 50 (from middle of pool, flip turn work)
-Fast before and after wall (middle of 50 fast)

200 Choice EZ

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