In and around p100… Wednesday February 18th, 2015

Warm up 

4×150 with paddles (pull opt’l)… dec 1-3 on 3:10/3/2:50/2:40

4xthru … choice of strokes all on :45

• 35 m smooth swim – fast in and out of turn

• 25 m smooth swim- fast in and out of turn

• 15 m fast finish

• 25 m with a fast breakout

Main set.. Fly except breast for Gary and Josh

• 20×25 at p100+1 on :40

• 150 smooth on 3

• 10×25 at p100 on :50

• 150 smooth on 3

• 5×25 fast on 1:00

• 25 ez

Mateo, Gary, Adam

4×400 on 6:30

• pull

• IM smooth with fins

• Kick/swim smooth with fins choice by 50

• Long free

Everyone else:

15x 1 min choice kick 1 min rest … total distance in 15 rounds?

3000-3800 m