Speed-ish Work
Warm up (1,200)
- 400 swim
- 4 x 100 on 1:30/:25/:20/:15
- - Scull/Swim
- 4 x 50 on :50 - Kick
- 200 easy
Main Set (1,800)
- 12 x 25 on :35
- - Kick w. board strong
- 4 x 50 on :60
- - Back/Free easy
- 12 x 25 on :35
- - 1 EZ/1 100p @ 10.8-10.9
- 4 x 75 on 1:15
- - Easy Back/Free mix
- 12 x 25 on :35
- - 4, 8, 12 Fast with Fins! @ 9.1, 9.1, 9.2
- 4 x 100 on 1:30
- - Easy Back/Free mix
Sore throat, elevated HR, and respiratory issues. Longer rests, and easy in between.