Monday Sept 28th, 2015

warmup:

4×100 on 2 descend 1-3 hold 4

2x thru:

• 200 pbl paddles optional 3:30/3:45/4

• 4×75 1) fly/bk/br  2) bk/br/fr  1:20/1:30/1:40

• 200 at p400 +5-10 3:15/3:30/3:45

• 6×50 non free dr/s 1:00/1:10/1:20

• 200 smooth 3:15/3:30/3:45

• 12 (or 6) x25 best avg non free on :40/:45/:50

*** if on 2nd pace time skip the 200 smooth for both rounds, if on 3rd pace time skip the 200 smooth for both rounds and only do 6×25 instead of 12

Kick set:

• 2×50 k or k/s s/k on 1:10

• 1×50 swim on 1:10

• 2×50 k  or k/s s/k on 1:05

• 1×50 swim on 1:05

• 2×50 k or k/s s/k on 1:00

• 1×50 swim on 1:00

• 2×50 k or k/s s/k on :55

• 1×50 swim on :55

• 2×50 k or k/s s/k on :50

• 1×50 swim on :50

• 2×50 k or k/s s/k on :45

• 1×50 swim on :45

100 ez

3700/4000/4400m