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 (2,100)
- 3x—
- 8 x 25 on :30
- 6 x 75 on :60 - Asc. Pink to White
- 50 easy
- Rd. 1: 25s @ 200p (Sub 12s)
- Rd. 2: 1 @ 100p, 1 EZ
- Rd. 3: 3 EZ, 1 Max @ 10.3, 10.2
Warm Down (300)
- 6 x 50 on :50 - Kick w. fins
Not feeling great, but still doing something.