Friday 10/20/2017

Warm-up

  • 300 every 3rd length non free
  • 4 x 75 kick/drill/swim
  • 2 x 25 scull

Main Set
Two Rounds:

  • 10 x 25 FAST + 30
  • 1 x 50 EZ
  • 1 x 150 gentle build to slightly uptempo (still recovery)
  • 100 FAST For TIME!
  • 100 EZ

Dessert

  • 4 x 50 kick (easy/fast, fast/easy, all easy, all FAST)

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