Saturday 10/22 Workout

Saturday 10/22

IM / Free 
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)

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