Welcome Back Monday Jan.4th,2016

Warmup

• 400

• 4×100 choice build 2:00

• 4×50 kick descend 1:05

Main set –

• 200 IM drop a stroke 3:20

• 4×25 fast fly or breast :40

• 300 IM drop a stroke 5:15

• 4×50 back descend to p200 1:15

• 400 FRIM or IM 7:20  (IM if time is under 6:30)

• 4×75 breast or fly(opposite to 25’s) 2:00  build each 75

• 300 IM drop a stroke 5:15

• 4×50 back descend to p200 1:15

• 200 IM drop a stroke 3:20

• 4×25 fast fly or breast :40

Breaststroke pull out work:

approx 3500m