Friday, 12/30/2016

Warmup

• 300 – every third length uptemp0
• 4 x 100 – 25 kick/ 25 drill / 50 build
• 4 x 50  golf (try to reduce stroke count + time for each 50)

Main Set

• 4  Rounds
  • 150 uptempo :20s rest
  • 50 @ 80%
  • 50 EZ
• 2 x 100 kick (fins welcome!)
• 4 Rounds
  • 75 uptempo :40s rest
  • 50 @ 90%
  • 25 EZ
• 2 x 100 kick (fins welcome!)
• 4 x 50 @ 100%  :60s rest
• 50 EZ
• 2 x 100 kick (fins welcome!)

Dessert

• 200 pull – stretch out