Thursday April 4,2018

• 400 DPS 30sr

• 4×100 IM 15sr   soft hands/deep catch/2kip/high elbow

• 4×50 dec on 1:00

Main set:

30×100 approx 45 min

X = round up best 100 if doing free or back

Round up best 100+5 if doing 75free/25 fly or breast

• 16×100 on x+40

• 8×100 on x+30

• 4×100 on X+20

• 2×100 on X+10

Kick set: 3xthru kick is fast swim is as fast as it needs to be :

• 25k/50s on 1:10/1:20/1:30

• 50k/50s on 1:30/1:40/1:50

• 75k/50s on 1:50/2:00/2:10

• 1 min rest between rounds

Ez 100

5000m