4/3/2/1 x 50
Riis Warm Up (1,300)
- 300/200/100 swim
- 12 x 50 on :50
- - 4 kick, 4 dr/swim, 4 desc
- 100 easy
Main Set (1,300)
- 4 x 50 on :60 @ 24.8, 24.8, 24.6, 24.8
- 200 - Kick w. Fins
- 3 x 50 on 1:10 @ 24.7, 24.3, 24.5
- 200 - Kick w. Fins
- 2 x 50 on 1:20 @ 24.4, 24.1
- 200 - Kick w. Fins
- 1 x 50 @ 23.9
- 200 - Kick w. Fins
Extra Set (600)
- 2x—
- 150 on 1:50
- 100 on 1:15
- 50 on :45
- - Back w. Fins
Not really my best work, but I think I within a month I can get some of my top-end going. Battling a muscle strain and cold, so it should turn around fast over the next week.
Did this set a few months back with a suit, and closed in 22.3… Work to do.