BACK… at race pace. Tuesday March 10th, 2015

warmup

14×100 on 2:00

1. 75 free/25 fast fly

2. 75 free/25 fast bk

3. 75 free/25 fast br

4. 75 free/25 fast free

5. 100 IM fast

6. 100 ez

7. free at p400

Main Set 

• 6 x 50 bk @ 1:15 at p 200

• 150 easy swim @ 4:00

• 4 x 50 bk @ 1:15  at p 200

• 2 x 25 bk @ :30 at p 100

• 150 easy swim @ 4:00

• 2 x 50 bk @ 1:00 at p 200

• 4 x 25 bk @ :30 at p 100

• 150 easy swim @ 4:00

• 6 x 25 bk @ :30 at p 100

• 150 easy swim @ 4:00

100 bk for time

12×25 underwater work on 1:00

1. from dive 15m with breakout

2. from flip turn underwater 10m with breakout

200 ez

3500 m