Monday December 2, 2013

Monday December 2, 2013
SCM

800: {200 Free + 200 Kick + 200 IM Drill + 200 Pull (5th)}
Rest 20-30 between 200s if needed

1x400 Kick (8) moderate
4x100 Kick (155) Descend 1-4

1x300 {25 Free + 25 Back + 25 Stroke Drill + rest 20 + 25 Stroke Swim Build to finish}

4x:
100 PB (140) 5th
3x25 PB (30) Stroke -- 1 round of each
Paddles optoinal

3x150 Free (225) -- HR 24-26
4x100 Free (135) -- HR 26
rest 60
6x100 Free (130) -- HR 26-28
Use HR (10 second count) as a basic guide.  Your pace should descend as you move through the set.

200 easy