Sunday, October 13, 2013

10/14/13 - Dennis

Warmup

  • 300 swim
  • 200 kick
  • 300 pull
  • 200 drill by 50's


Main Set

  • 6-50s - Descend 1-3, 4-6, on :60
  • 5 x 100 - Descend 1-3, hold 4 & 5 1:40 (outer lanes 4X on 2:00)
  • 5 x 100 - Descend 1-3, hold 4 & 5 (IM if you like) (outer lanes 4x on 2:00 or 2:10)
  • 6 x 75 - Fast! on 2:00
  • 4 x 50 -Fast! on 1:30 (Bonus if time)
300 cool down

Total 3250

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