Monday Oct 26th, 2015 … choice of set

16×50  8 with fins – 1 min to put fins on 8 without

• 1-2) drill on 1:00

• 3-4) kick on 1:10

• 5-6) non free 1:10

• 7-8) fast on 1:00

Pick a set :

Set 1- distance free

10×400 -(67 min)

• 1-2) descend on 6:30

• 3) fast on 7:15

• 4) smooth 6:45

• 5-6) neg split on 6:30

• 7) fast on 7:15

• 8) smooth 6:45

• 9-10) ascend on 6:30

Set 2 – backstroke -4x thru (68min)

• 150 on 3:00

• 2×100 faster on 2:00

• 4×50 fast (p200 or better) 1:30

• 200 ez choice on 4:00

Set 3 – breast or fly …. 4x thru (may do 2 and 2 if so breast first) -68 min

• 2x(25 drill/25 s) on 1:00

• 100 smooth choice 2

• 8×25 at p100 on 1:00

• 200 choice 4:00

• 1 min between rounds

Breast/Fly – 3200m    Back 3800m    Free 4800m