Mon Sep 23

4 by 100, 1 by 125 3 by 100, 2 by 125 2 by 100, 3 by 125

1 by 100, 4 by 125

All with fins all on 1:30, 1:35 or 1:45

100's = K/S, 125's = S

Four times thru

3 * 75 on 1:20, 1:10, 100 or

1:15 --> 55 or

1:10--> 50

4 * 25 1) 15m sprint kick/10 easy Swim on :45 2) 15m sprint S/10 easy

3) 25 build

5) 25 sprint

Challenge yourself by picking a challenging pace time or stroke(s) just make the last 75 and right into sprint K

Last 20 min

5? * thru

2 * 25 easy speed on:30

1 * 50 on :40

15m sprint on 1:00