Thursday, December 1


W-up:
6 x 100 (20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat

Main Set:
300 Pull
-Build each 100

3 x 100 on 1:45 (Hold 1:20-1:40)

6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!

4 x 50 (on :50-1:10)
-1 Fast/1 ez

2 x 100 STRONG Effort! (30 sec rest b/w each)
-Record time

200 Pull Breathe every 3/5 by 50

12-16 x 25 (on :35-55)
Breathing pattern 3/2/1/0 by 25

200 Choice Warm-Down

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