Race Pace work November 2,2016

14×50 warmup

• 1-3) pull on 1:05

• 4-6) kick on 1:00

• 7-9) swim on :55

• 10-14) dec 10-12 hold 13,14

3x thru (75’s and 50’s can be stroke by round)

• 100 at Goal Pace 400  on 1:45

• 50 ez on 1:00

• 2×75 at p200 +2

• 2×50 ez on 1:00

• 3×50 on 1:15  1) at p200 2) at p200-1 3) at p200-2

• 3×50 ez on 1:00

move to deep end

from blocks:

• 1×75

• 200 ez between

• 2×50

• 100 ez between

• 3×25

• 300 ez after 3

3650m