Friday, 1/13/2017

Warm-up

• 4 x 75: kick/drill/swim by 25
• 1 x 300: every third length uptempo
• 10 x 25: odds scull, evens 80% effort

Main Set : Broken Sprints, focus on negative splitting

• 200: break for 15 seconds at halfway point
• 100 EZ
• 150: break for 15 seconds at halfway point
• 100 EZ
• 100: break for 15 seconds at halfway point
• 100 EZ
• 50: break for 15 seconds at halfway point
• 100 EZ
• 50: break for 15 seconds at halfway point
• 100 EZ
• 100: break for 15 seconds at halfway point
• 100 EZ
• 150: break for 15 seconds at halfway point
• 100 EZ
• 200: break for 15 seconds at halfway point

Cool Down

• 100 EZ
• 4 x 50 kicking