Swim

Swim workout in town this AM that looked like:

400, (50 catch up drill, 50 6-1, 50 triple switch, 50 DPS) x2

4X100 1650 Race Pace, on 2:20 70% effort
500 Pulling

4X100 1650 Race Pace -5, on 2:25
These should be 85% effort.

8min Kicking

100 EZ

5X50 1650 Race Pace –5 on 1:10. 90% effort from the start and moving toward maximum effort by the end. Goal time :54 or better for each.

200 Cool Down

1650 yards, more speedwork than Wednesday.