1,200 warmup - 3 x 400’s warmup - 1 - free, 2 - kick with fins, 3 - IM easy
400 for time (5:11)
900 recovery - 12 x 75’s - rotating stroke by 25 focus on quality form and not really speed.
Do three times:
fly, back, breast
back, breast, free
breast, free, fly
free, fly, back
200 for time (2:34) CSS calculates to 1:19
1500 - 3 x 500’s free (pull the second one) :30 rest between each Try to get under 7:00 on each (1:24/100 average) (Got 7:01, 6:38, 6:50)
5 x 200’s - 1&2 free, 3 backstroke, 4&5 free :15 rest between each
6 x 100’s sprint - breathe goofy side only, aim for 1:25 or better (got all under 1:25) on 1:45
400 easy warmdown
6,200 yards total
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