HAPPY 4TH OF JULY Warm-up (300) or 200 300 catch-up drill Set (800) 16 x 50’s on 1:00 …descend 1-4, 5-8, 9-12, 13-16 Set (800) 8 x 100 (75 or 50) on 1:45/1:30 …one EZ/one HARD Set (800) 4 x 200 (150 or 125) Pull on 3:15 …all negative split Set (800) 2 x 400 IM (300 or 200) on 8:00 ….one drill/one swim HAVE A GREAT DAY! |