Broken 200’s, Thursday October 16th, 2014

3×200 FRIM ON 4:00

• 1) 150 free/bk/br – 5 sr 50 strong free

• 2) 100 free/bk – 5sr 100 strong breast/free

• 3) 50 free – 5 sr 150 strong bk/br/free

4×200 as follows

• 6×25 back – 2×25 fly :40

• 4×25 breast – 4×25 fly :40

• 2×25 free – 6×25 fly :40

• 8×25 fly 10sr :40

3×200 as follows

• 2×75 smooth 1:20,  50 choice smooth  1:20

• 2×50 at p100+2 1:20, 2×50 choice smooth  1:20

• 6×25 at p100 on :40, 2×25 choice smooth :40

BROKEN 200 FREE – BROKEN AT 50,75,100,125,150,175 FOR 5 SEC on 5:00

2×200 warmdown

• 4×50 ez swim 1:10

• 4×50 ez kick 1:20

2600 m then work with Keith