Tues. April 13 (CRASH week)

W.U.
200 swim
150 kick
100 pull
50 fist
4 x 25 - 1/2 fast, 1/2 easy

M.S. "Double up"
50 on 1:00
100 on 2:00
150 on 3:00
200 on 4:00
250 on 5:00
300 on 6:00
350 on 7:00
400

**All as a strong effort; the goal is to pick a goal pace per 50 and maintain it through to the end of the set. For example, if you pick 45 sec per 50 to hold, you would need to be under 1:30 on the 100, under 2:15 on the 200, under 3:00 on the 400, etc.
**It gets harder to hold the pace as the distance increases. You get more and more rest as the distance increases, which is needed!

200 ez
(Total: 2600m)