Practice for December 30, 2014

Overview

Workout

Activate 
 
Warm up 900 m 8-830
200 pull free 
100 kick 
200 swim choice (ABF) 
100 kick 
200 free 
100 kick
 
Drills 830-850 900 m 
400 IM 1 arm, Breast 2 k 1 p 
200 IM kick 
200 IM : 50 scull/slow swimming, 50 swim 
100 drill choice 
 
Main set 850-920 1600 m 
400: free
2 x 300: alt 50 free, 50 ABF 
2 x 200: alt 50 EZ, 50 build 
2 x 100: 50 kick, 50 pull 
 
Warm down 920-925 200 m
200 Choice swim