3/11

Warm-up:

150 free fingertip drag / 50 fly drill

150 free catchup / 50 back double arm

150 free w/ fists / 50 breast pull w/ dolphin kick

Main Set:

Fly -- 0:30-1:00 rest

25 @ 70%

50 @ 80%

75 @ 90%

100 @ 100%

4x300 Free Pull (100 75%, 100 90%, 100 75%) -- :30 rest

Back - same as above

4x200 Kick w/ Fins (50 75%, 100 90%, 50 75%) -- :30 rest

Breast - same as above

4x100 IM (pick one to swim fast) -- :30 rest

Free - same as above

100 EZ

(4100)

Made the whole practice, but it was incredibly painful. I also was unable to get to 90-100%. Basically had one speed the entire time, and it was ugly.