Guess at least we got a warning on Tuesday, right? Can’t feel my arms much now.
Warm up
400m (50m free, 50m backstroke kick)
4×100m (50m free, 50m back) on 15sec rest
4×50m build to fast
Main set
30×100m on 1.50
(average time 1.39.9)
Cool down
6×50m kick (15m fast, 20m easy, 15m fast) on 15sec rest
200m easy
Total = 4.5k