300, 3 * 100 IM , 3 * 50 descend kick (14 min)
3 * 2 min vertical kick 1:00 rest
20s easy/10 sec fast
easy = hands on chest/ fast = chest/head streamline then choice
9 * 300 on 4:30, 4:45 or 5
3 smooth, 1 build stroke
2 smooth, 1 strong stroke
1 smooth, 1 fast stroke
or if you did not swim this set already (Tues night)
4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00
4 * 175 2:45 on descend to 200 time
twice thru
2 * 50
1 * 75
2 * 50
1 * 100 - everything on 1:30
2:00 off
3 * 175 ascend to 200 time
3 tiger sprints om 4:00 (waves)
300 easy
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