Karene's birthday workout
Warm up
Swimmer's choice
600y
Drill set
- 4 x 75 (50 drill/25 swim)
9 x 25 (descend 1-3, 4-6, 7-9)
1x25 ez
(525/825y)
Main Set
- 4x200 +10 +5 0 -5
9x25 build 1-3, 4-6, 7-9 c+5
4x100 +10 +5 0 -5
9x25 1-3 breath right, 4-6 breath left, 7-9 breath every third
4x50 +10 +5 0 -5
9x25 drill
(2075/2900y)
Dessert
- 4x50 stroke IM order
9x25 kick
(425/3325y)