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

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