Go the extra Mile… Monday Sept.22nd, 2014

3×400 on 7:20

1. Build each 100

2. Negative Split

3. Crush 3rd 100

• 3×100 on 2:00 at p400

• 4×50 on 1:30 at p200

2×300 on 5:30

1. Build

2. Crush 3rd 75

• 2×100 on 2:00 at p400

• 4×50 on 1:30 at p200

1×200 on 3:45

1. Crush 3rd 50

• 1×100 on 2:00 at p400

• 4×50 on 1:30 at p200

 3200 m to here ! 2 miles

warmdown:

• 12×25 rotating dolphin kick with fins on :45

• 12×25 easy swim with fins :45

3800 m total