Warm up:
400 choice
Main Set A:
8 x 50 as 25 RT/LT, 25 Build with 20sec RI
– 1 min bonus rest –
1 x 500 @ T-Pace + :06 (15 sec RI)
2 x 250 @ T-Pace + :02 (15 sec RI)
1 x 500 @ T-Pace + :05 (15 sec RI)
5 x 100 @ T-Pace (15 sec RI)
Cool Down: 100
Swim-Wednesday, 1/30
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