Friday/Saturday September 15-16

Friday/Saturday, September 15-16

Pre-season

Warmup

300 Loosen

300 Pull

4 X 75 K/D/S Indy IM @ :15R

Option #1

6 X 50-200 @ 5:00

*pick a distance, see what you got!

Option #2

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

1 X 50 @ 50

2 X 25 @ 50

1 X 50 @ 50

2:00 Rest

2 X 50 @ 45

4 X 25 @ 45

2 X 50 @ 45

2:00 Rest

3 X 50 @ 40

6 X 25 @ 40

3 X 50 @ 40

Notes: push yourself today, be FAST. Option #1 is pretty straight forward, 6 swims, pick your distance. Option #2 is a nice pattern, hold your best speed throughout, feel free to mix in kick or stroke.