Mon. Jan.30th

Dup-Ddown

• 4×50

• 3×75

• 2×100

• 200

• 2×100 may change strokes at this point

• 3×75

• 4×50

8×100 on 2:00  Increase intensity by 2’s

• 1-2) pull

• 3-4) swim

• 5-6) swim with paddles

• 7-8) swim with fins and/or paddles

8×25 on :45   1) 15f/10ez  2)15ez/10f

3×50 choice from blocks on 5:00

Warmdown:

12×50

• 3 on :45/1 on 1:00

• 3 on :50/1 on 1:00

• 3 on :55/1 on 1:00

3050m