Thursday's Workout (4.21)

NATIONALS 

Warm-Up

- 200 swim

- 100 kick

- 200 pull 

- 100 drill

Pre-Main Set

- 2X

     - 2X50 build @ 1:00

     - 4X25 (ez/fast, fast/ez, ez, fast) @ :40

Main Set - Distance

- 300 pace @ 5:30

- 2X100 pace @ 2:00

- 200 pace @ 3:40

- 4X100 pace @ 2:00

- 4X50 pace @ 1:10

Main Set - Sprint

- 8X50 @ 1:10

     - # 1 build

     - #2 & 3 - last 12.5 FAST

     - #4 easy

     - #5 & 7 from blocks 25 FAST, FAST turn, 25 easy

     - #6 & 8 easy

Starts

Warm Down

4X75 kick, drill, swim easy @ 1:30

NON-NATIONALS

Warm-Up

- 400 swim

- 300 pull

- 200 kick

- 100 swim

- 8X50- odd drill, even swim @ 1:00

Main Set

- 2X200 pull @ 3:00

- 4X100 kick @ 2:10

- 8X50 - 2 stroke, 1 free @ 1:00

- 16X25 - 3 no breath, 1 easy @ :40

Warm Down

-4X75 - kick, drill, swim @ 1:30