Friday January 11th, 2019

• 400 RIMO 25dr/25knob/50s

• 4×75 build 1:30

• 6×50 dec 1-3 and 4–6 to p200 can be two diff strokes 1:00

• 8×25 as 15f/10ez 15ez/10f :45

Main set: DSCT

Do Something Crazy Tonight

8×50 from the blocks on 5:00 4,4 (2 different strokes) Every 50 needs to be different in some way. Change # dk, Change breathing pattern, focus on legs,alter SR, alter DPS. It’s up to you… no 2 races are ever the same. Make sure you think about what you are going to focus on in the 4 plus minutes between repeats.

Warmdown:

With fins and paddles 800  max 500 free

2400m