Fast Food Makes for Fast Swimming!

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

Insane Kick Set: (I used long fins today...had to just to make the intervals!!)

4 x 100 SDK on back @ 1:20
3 x 100 SDK on back @ 1:15
3 x 100 SDK on back @ 1:10 (made the 1st one, missed the other 2)
(1000/1600)

Main Set:
I had a lane to myself, so I modified the set today and did bonus yardage

4 x 200 IM @ 5:00 MAX REST [4 x 300 IM @ 5:00] held just under 4:00
1:00 extra rest
4 x 200 Stroke @ 5:00 MAX REST [4 x 300 Back @ 5:00] held 4:05s
1:00 extra rest
4 x 200 Free @ 5:00 MAX REST
[2 x 400 Free Pull @ 5:00] went 4:30/4:32
[1 x 300 Free Pull @ 5:00] went 3:30 I knew I had to move over to combine lanes for the incoming workout group...
[1 x 200 Free @ 5:00] went 2:10

200 EZ
(3900/5500)

Team then went to deep tank to do:
16 x cross pool sprints ~12.5 yards @ 1:00
I did 4 Rounds of:

• 75 Free Pull @ 1:00 (:49/:50s)
• 50 Free Pull @ 1:00 (:35s)
• 25 Free Pull @ 1:00 (whatever)

After that I joined the group for the final 4 cross pool sprint 12.5s @ 1:00
(650/6150)

250 EZ cooldown

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6400 Yards