Friday, 12/30/2016

Warmup

  • 300 – every third length uptemp0
  • 4 x 100 – 25 kick/ 25 drill / 50 build
  • 4 x 50  golf (try to reduce stroke count + time for each 50)

Main Set

  • 4  Rounds
    • 150 uptempo :20s rest
    • 50 @ 80%
    • 50 EZ
  • 2 x 100 kick (fins welcome!)
  • 4 Rounds
    • 75 uptempo :40s rest
    • 50 @ 90%
    • 25 EZ
  • 2 x 100 kick (fins welcome!)
  • 4 x 50 @ 100%  :60s rest
  • 50 EZ
  • 2 x 100 kick (fins welcome!)

Dessert

  • 200 pull – stretch out

 

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