Friday 1/6/2017

Warm-up

• 300 every 3rd length uptempo
• 4 x 75  kick/drill/swim by 25
• 4 x 50 golf

Main-set

Swim Set

• 2 x 25: first one SPRINT, second one EZ
• 2 x 50: first one SPRINT, second one EZ
• 2 x 75: first one SPRINT, second one EZ
• 2 x 100: first one SPRINT, second one EZ
• 2 x 125: first one SPRINT, second one EZ
• 2 x 150: first one SPRINT, second one EZ

Kick Set

• 2 x 25: first one SPRINT, second one EZ
• 2 x 50: first one SPRINT, second one E
• 2 x 75: first one SPRINT, second one EZ
• 2 x 100: first one SPRINT, second one EZ

Cool Down

• 8 x 25  focus on streamlines