100 Speed
Riis Warm Up (1,300)
- 300/200/100 swim
- 12 x 50 on :50
- - 4 kick, 4 dr/swim, 4 desc
- 100 easy
Pre-set (400)
- 4 x 25 on :45 - 15m Blast w. fins + chute
- 100 eay
- 4 x 25 on :45 - 15m Blast w. fins
- 100 easy
Main Set (200)
- 8 x 25 on :60 @ 100 pace or better
- - Held 10.8 average maybe, not great
Warm Down (400)
- 4x—
- 25 on :30 - Fast Fly w. fins
- 75 on 1:10 - recovery
Still struggling to produce good 100 pace.