Friday/Saturady - October3rd/4th

Warmup:

4x100  swim, kick, swim, pull

4x50, kick  (1st easy, 2nd hard...) on :15-20sec

4x50drill  (25 fist, 25 swim) on :15-20 sec

Main Set: 

30 x50, as:

1. 6x50  (alternate:  1. 50 drill-one arm, 2. 50 swim...) on :15 sec

2. 6x50 pull/paddles (every 3rd one fast) on :20 sec

3. 6x50 (alternate:  1. easy/steady pace, 2. fast pace!!- make each one count) on :25sec rest

4. 6x50 pull/paddles (every 2nd one fast) on :20 sec

5. 6x50 (descend: 1st two moderate/easy, 2nd two steady/hard, 3rd two hard/fast) on :15 sec

C/D:

3x100  (50 no free, 50 free)

2600m