Thurs. March 17 (CRASH week)

W.U.

200 swim, 200 pull, 200 as 50 drill/50 swim


Kick set:
8 x 50 on :15R
odd: 25 k/25 sw
even: 25 sw/25 k


M.S.
4 x 100 swim on 1:45/2:00/2:15
:30R
3 x 100 swim on " "
:30R
2 x 100 swim on " "
:30R
1 x 100 swim
:30R (*descend the efforts and your times on these)
400 pace- strong!

200 ez cooldown

(Total: 2600m)