eric.carlson

At home with Susan

Warm-up (1000)
200 swim
3 X 100 free @ 2:00 DPS
4 X 50 drill
3 X 100 free @ 1:40 DPS

Set I (800 set / 1800)
8 x 25 underwater SDK with fins @ :45
4 x 100 flutter with fins @ 1:25
4 x 50 dolphin with fins @ :45

Set II (1200 set / 3000)
4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
4 x 75 descend @ 1:10, 1:05, 1:00, :55
4 x 50 recovery @ :50, :55, 1:00, 1:05

1 x 200 pull free
1 x 100 pull back

** 3000 **

Oops, I thought I posted this last week