Monday, January 14

10 minute warm up

6x300 swim, middle 100 is fast @ 4:40

12x175 broken in groups of 4

first 4:
100 @ 1:20, 75 @ 1:05

second 4:
100 @ 1:30, 75 @ :55

third 4:
125 @ 1:50, 50 @ 1:00

swim easy