Originally written for NCAP - Dulles South on Nov 28, 2020
3x50 @ 1:05 FL alcp
6x25 @ :35 FL 333
3x50 @ 1:05 BK slk
6x25 @ :35 BK 4R4L
3x50 @ 1:05 BR kwb
6x25 @ :35 BR 1p2k + splash
3x50 @ 1:05 FR kwb
6x25 @ :35 FR tomato
3:00 break
3x100 @ 1:50, FL kwb/BK build
3x50 @ 1:05 FL/BK AO
3x100 @ 1:50, BK slk/BR build
3x50 @ 1:05 BK/BR AO
3x100 @ 1:50, BR kwb/FR build
3x50 @ 1:05 BR/FR AO
1:00 break
2x100 @ 1:45, FL build/BK fast
4x50 @ 1:00 FL/BK fast
2x100 @ 1:45, BK build/BR fast
4x50 @ 1:00 BK/BR fast
2x100 @ 1:45, BR build/FR fast
4x50 @ 1:00 BR/FR fast
1:00 break
1x100 @ 1:40 IM fast
6x50 @ :55 FL/BK pace
1x100 @ 1:40 IM fast
6x50 @ :55 BK/BR pace
1x100 @ 1:40 IM fast
6x50 @ :55 BR/FR pace
1x100 @ 1:40 IM fast
3:00 break
Fins:
16x25 @ :30, 5-7-9-11 uwdk, IMO
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT