Wednesday Sept.14th, 2016

16×50 warmup

• 1-4 drill on 1:10

• 5-8 swim on :50

• 9-12 kick 1:10

• 13-16 swim on :50

? x 175’s free on 3:30

• if you do 3 faster than 200 time then you only do 3

• if you don’t do 3 faster than 200 time you do 4

ez swimming until the 16 min mark

? x 175’s back on 3:45

• if you do 2 faster than 200 time you only do 2

• if you don’t do 2 faster than 200 time you do 3

ez swimming until the 14 min mark

? x175’s breast on 4:00

• if you do 1 faster than 200 time you only do 1

• if you don’t do 1 faster than 200 time you do 2

ez swimming until the 10 min mark

1×175 fly … try to beat your 200 fly time

ez 200

warmdown TBA