Tues Feb 7 - let the sprinting begin!!

Warmup

Pull 400 Fr/Bk by 100 Reg/Low by 50

Kick 6 or 5 * 50 on :55 or 1:00

EBSC 25's

6 * 50 IM switch on 1:00 - work the 5m in and out of the wall

Sprint set #1 6 * 25 sprint ith fins on 1:30 1-4) IM order 5&6) choice

200 6 Kicks

Sprint set #2 6 * 25 sprint from blocks on 2:00 - swim back in lanes 3&4

400 Choice

Sprint set #3

8 * 50 on approx 3:00

1) 15m sprint 2) sprint 12m and 12 m out of wall

3) build to full speed for last 15m

4) sprint for time