Thursday, July 12

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x100 @ 1:20
4x100 @ 1:25
5x100 @ 1:30
4x100 @ 1:25
3x100 @ 1:20

3x200 pull, build each @ 3:15

cool down