Thursday, January 5

Warm-UP:
400 (200 Free/200 Choice)
300 (75 Free/75 choice stroke)
200 Kick

14 x 25 (on :30-:45)
-1 Fast/1 EZ…2 Fast/1 EZ…etc

4 x 125 (on 2:00-2:40)
-25 Kick/100 Swim
-Descend 1-4

5 x 100 (on 1:30-2:00)
-50 Pull Mod/50 FAST no buoy

6 x 50 (on 1:00-1:15)
-All 90% effort
-Pop out at each 25 run around a cone dive back in

6 x 75 (on 1:15-1:40)
-50 Build/25 ez

10 x 25 (on  :30-:45)
-2 Drill/2 Build

Warm-Down:
150 choice

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