Intensity… Friday April 8, 2016

:  the quality or state of being intense; especially :  extreme degree of strength, force, energy, or feeling

Meet Warm up:

• 300 long

• 3×100 25dr/25s/50k

• 6×50 dec 1-3 and 4-6 to p200 on 1:00

• 6×25 1) 15f/10ez  2)15 ez/10f  on :45

Main Set:

5-6x thru on 6:00  (3 waves)  *** easy swimming in between

• 50 all out 1:00

• 50 all out from push

3×50 All out from dive on 4:00  (3 waves) *** faster than previous dive 50’s

Warmdown:

3×200 each 200 gets easier on 20sr

• 100 strong kick/100 strong swim

• 75 smooth kick/125 smooth swim

• 50 ez kick/150 ez swim

2300m + easy swimming