Wednesday- October 21, 2015

Warmup:
400 Swim
200 Kick
400 Pull

4 x 50 Swim w/ fins (IM) :60
100 Fast (choice) 2:00
4 x 50 Kick (no board) 1:10 Emphasize steamline and underwater off walls
100 Fast (choice) 2:00
4 x 50 Pull (Indiana IM- Fly/bk, Bk/Br, Br/Fr, Fr/Fly by 50's) :60
100 Fast (choice) 2:00
4 x 50 25 underwater/25 swim :60
100 Fast (choice) 2:00
4 x 50 Kick w/ fins 25 Fast/25 EZ :60
100 Fast (choice) 2:00

100 EZ

400 IM (25 Swim/25 Drill) :20 rest
300 Pull (Breath 3-5-7 by 100's) :20 rest
200 Free w/ fins (25 Kick/25 Normal Free) :20 rest
100 Breast w/ fins

8 x 25 w/ fins :40
odd: UW streamline kick
even: swim, perfect stroke

200 Warmdown
____________________________
4000 SCY
About 80 minutes