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

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