Tuesday 1/30

• 200 swim
• 4 x 150 (50 kick/100 build to med-fast) @ 3:30
• 8 x 25 @ :40 finger tip drag/ fist drill
• 2 x 150 @ 3:15 50 free/50 no free/50 free
• 8 x 25 @ :40 descend stroke count (1-4, 5-8)
• 2 x 150 pull @ 3:00 (50 ez 50 med 50 strong)
• 8 x 25 @ :40 (catch up drill)
• 2 x 150 swim @ 2:00 all strong
• 8 x 25 (fast streamline kick – 10 strokes – easy rest of way)
• 100 cooldown

Extra!

Warm-up:

• 300 swim
• 2 x 150 By 25 stroke/free
• 3 x 100 Add 1 length fast to each one
• 6 x 50 Odd- kick, Even – Drill

Main: Paces listed below are just examples of the effort of each.

• 350 on 1:40
• 3 x 100 on 1:30
• 250 on 1:35
• 2 x 100 on 1:25
• 150 on 1:30
• 100 on 1:20

300 pull – Build w/in each 100

Cooldown!