Friday, 2/24/2017

Warm-up

• 200 DPS – stretch out
• 4 x 75 : 50 drill/25 swim
• 4 x 50 : 25 swim/25 kick

Main Set – Sprinty tuneup for 1650! 

• 4 x 125  + 20 : first 75 @ 1650 race pace, last 50 @ 5oo race pace
• 100 EZ
• 4 x 100  + 30 : first 50 @ 800 race pace, last 50 @ 400 race pace
• 100 EZ
• 4 x 75  + 40 : first 25 @ 400 race pace, last 50 @ 200 race pace
• 100 EZ
• 4 x 50 + 50 : all 100 race pace
• 100 EZ

Dessert – Kicking (give your arms a break!) 

• 50 : 25 easy/25 fast
• 50 : 25 fast/ 25 easy
• 50 EZ
• 50 FAST