Alt. Blast with Aerobic
Warm up (1,200)
- 400 swim
- 4 x 100 on 1:40
- - kick
- 4 x 50 on :50
- - scull/swim to swim @ 23.8
- 200 easy
Main Set (2,400)
- 3x—
- 4 x 25 on :60
- - Rd. 1: 15m b/o with fins
- - Rd. 2: 25 fast fly with fins
- - Rd. 3: 5 in/10 out
- 4 x 150 on 1:50
- - Back w. Fins aerobic
- 100 easy