Originally written for JCC on Sep 21, 2020
Warm Up: Repeat 3x
4x100 @ 1:30 odds- free/evens- back
2x75 @ 1:30 free kick w/board
Back Half Work:
6x175 @ 2:30 odds- free/evens- choice (100 swim/75 kick w/board)
Endure:
800 free @ 11:00 (1000 PB - 2:00)
4x75 fly @ 1:00 k/d/s
600 free @ 8:00 (500 PB + 1:00)
4x75 back @ 1:00 k/d/s
400 free @ 5:30 (500 PB - 1:00)
4x75 breast @ 1:00 k/d/s
200 free @ 2:45 (200 PB +:30)
4x75 free @ 1:00 k/d/s
100 free RACE @ 1:45
Sprint Set: Repeat 5x
100 free cruz @ 1:20
50 back @ 1:00
50 free SPRINT DESC. @ :40
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT