Saturday 1/14/17 Workout

600 Choice Warm Up

600/600

Drill Set:  8 x 100
1) 75 stroke kick/ 25 stroke drill       5) 75 free kick/ 25 free drill
1) 50 stroke kick/ 50 stroke drill.      6) 50 free kick/ 50 free drill
3) 25 stroke kick/ 75 stroke drill.      7) 26 free kick/ 75 free drill
4) 100 stroke drill.                              8) 100 free drill
800/1400

 

Main Set:
1) 3 x 150 free (+15); 4 x 50 stroke (+15)
2) 3 x 150 free (+10); 2 x 100 IM (+20); 4 x 50 stroke (+15)
3) 3 x 150 free (+5); 1 x 200 IM (+30); 2 x 100 IM (+20); 4 x 50 stroke (+15)
Rest an additional 45 seconds after each round
2450/3850

600 Choice Warm Down

600/4450

 

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