Let’s do this … Friday October 2, 2015

5×200 on 4:00

• PBL

• ra/la/50s free or back

• IM

• strong choice non free

• free at p400

2x thru…. one round is with the blocks where *** one round without

• 75 *** at p200    1:30

• 50 strong   1:00

• 2×50 at p200  1:15

• 50 smooth  1:00

• 3×25 at p100  :40

• 50 ez  1:15

• 2×50 *** at p100  1:30

• 50 smooth  1:15

• 75 all out *** 2

• 25 on :30

take 2 min to switch lanes 1-4 for 5-8 and vice versa

Kicking with pb…

20×50 on 1:15  blast kick for 45 seconds, pull the rest 

• 1-10) 1 type of kick

• 11-20) different kick

3300 m