Saturday 10/22 Workout

Warm Up

1 x 300 every 3rd stroke non-free

8 x 50 Build

1-4 kick

5-8 IM swim

1 x 200 Choice

(900)

Main Set

Rd:1 Descend free swim effort by swim

1 x 200 Free on Cruise

1 x 200 IM +20

1 x 150 Free on C

1 x 200 IM +20

1 x 100 Free on C

1 x 200 IM +20

Rd: 2 Descend IM swim effort by swim

1 x 200 IM +15

1 x 200 Free +10

1 x 150 IM (25 Fly, 50 bk, 50 br, 25 Fr) +15

1 x 200 Free +10

1 x 100 IM +15

1 x 200 Free +10

(2100/3000)

Extra

4 x 150 Swim, kick, swim by 50

(600/3600)