Friday 1/20/2017

Warm-up

• 4 x 100 descend 1-4. (Start slow, build to uptempo by last 100)
• 4 x 50 kick
• 4 x 50  scull/swim by 25

Main Set

2 Rounds

• 4 x 50 drill  +20
• 4 x 50 uptempo + 20
• 2 x 50 SPRINT +30
• 50 EZ

4 x 100 descend 1-4 on +40 (try to swim first one on cruise, last one SPRINT)

Cool Down

• 100 EZ
• 4 x 50 kicking