Swim-Wednesday, 1/30

Warm up:

400 choice

Main Set A:

8 x 50 as 25 RT/LT, 25 Build with 20sec RI

– 1 min bonus rest –

1 x 500 @ T-Pace + :06 (15 sec RI)

2 x 250 @ T-Pace + :02 (15 sec RI)

1 x 500 @ T-Pace + :05 (15 sec RI)

5 x 100 @ T-Pace (15 sec RI)

Cool Down: 100

Wednesday – Swin

Wednesday Swim

Aquatic Center

5:30 am

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort