Monday 1.13.14

Monday 1.13.14
SCM

4x250 (430) -- 100 Free + 50 Kick + 50 Drill + 50 Pull

 

2x50 Kick (105) + 100 easy (135)

2x50 Kick (1) + 100 easy (140)

2x50 Kick (55) + 100 easy (145)

2x50 Kick (1) + 100 easy (150)

2x50 Kick (105) + 100 easy (155)

 

300 {25 Free + 25 Back + 25 Stroke Drill + rest 30 + 25 Stroke Swim}

 

3x50 Pull (55) + rest 15

3x50 Pull (50) + rest 20

3x50 Pull (45) + rest 30

3x50 Pull (50) + rest 30

3x50 Pull (55)

 

20x50 (50) -- descend pace by 2-3 seconds as you go through the set.

 

200 easy