Monday - June 22nd Workout

Warmup

300 Free
200 Kick or Drill
300 (Pull or choice warmup)

Prep. 1 (kick)

2 times through
2x100 on back in streamline on 1:55 or :15R
2x50 with board STRONG on 1:00 or :15R


Prep. 2

3x100 Make Interval (M.I.) on 1:25 / 1:45 / or :15R
6x50 (3 - Free on :45 or :15R) (and 3 - Choice on :55 or :15R)

Main

4x250
(All Going: 50Fr/50Choice/50Fr/ 50Choice/ 50Fr)
Descend each 50Fr (1st 50 EZ--> 5th 50 Fast)

**Notes: Alternate 50Free and 50 choice for each 250. Each 250 has 3x50s of free in it, descend those 50s from the first 1 Easy/Technique to the last 50 Strongest

Warmdown