4/3/2/1 x 100s on 1:10 w. Tom
Warm up (1,200)
- 4 x 100 on 1:20
- 4 x 50 on :50 - kick
- 4 x 50 on :50 - dr/sw
- 8 x 25 on :30 - ez/fast
- 200 easy
Pre-set (600)
- 8 x 50 on :50 @ 27.low to mid avg.
- 200 easy
Main Set (1,500)
- 4 x 100 on 1:10 @ 55.7, 56.5, 56.8, 57.4
- 100 easy
- 3 x 100 on 1:10 @ 54.8, 55.3, 55.4
- 100 easy
- 2 x 100 on 1:10 @ 52.9, 54.6
- 100 easy
- 1 x 100 on 1:10 @ 48.9
- 200 easy
- 4 x 25 on :40 - Fast w. fins
- Was expecting better on the first few rounds, but couldn't find the best average really.
- Happy with 48.9 from a push, felt great on the first 50.