21NOV

Black Lagoon W8D1

Pool Day:

4x 100 Free + 100 Pull

Main Set:

3 Rounds:

50 Breast + 50 Sprint

75 Breast + 75 Sprint

100 Breast + 100 Sprint

3 Rounds:

200 Pull

Cooldown:

5min Sidestroke + 5min Tread Water

Optional Conditioning:

8x 1min Easy Run + 1:30 Hard (constant running)