Thursday 8:30-9:45am

10 minute warm up

8x50 - 25 non-free/25 free @1:00

100 pace pull @ 1:45
50 sprint @ 1:10
200 pace pull @ 3:00
50 sprint @ 1:10
300 pace pull @ 4:30
50 sprint @ 1:10
400 pace pull @ 5:30
50 sprint @ 1:10
300 pace pull @ 4:30
50 sprint @ 1:10
200 pace pull @ 3:00
50 sprint @ 1:10
100 pace pull @ 1:45
50 sprint @ 1:10

100 easy

8x75 - 25 swim/25 kick/25 swim @ :10 rest

8x25 IM order @ :30

6x50 free @ :50
odds 25 easy/25 fast
evens 25 fast/25 easy

100 easy