Short warmup …long speed set… Thursday Dec.17th

16×50

• 4 on 1:05  dec 1-4

• 4 on 1:00  IMO

• 4 on :55 build

• 4 on :50

3x thru 

• 3×200 best avg 

• 1 min rest

• 100 all out with fins 

1. Rd 1 200’s are stroke on 3:45

2. Rd 2 200’s are IM on 4:00

3. Rd 3 200’s are free on 3:30

1. rd 1 100 is on 3:45   total set time 16 min

2. rd 2 100 is on 4:00  total set time 17 min

3. rd 3 100 is on 3:30 total set time 15 min

10×75 on 2:00

• kick

• kick faster

• kick even faster

• swim

• kick  25f/25 ez/25f

• kick 50f/25ez

• kick 75 fast

• kick ez

• swim

• swim drill down

3650m