workout of the day by Josh Davis Feb 18, 2019

Workout of the Day:

5 x 200’s warm up on 3:20. Done the following:

200 Free, 200 back, 200 IM/free by 25’s, 200 IM/ back by 25’s, 200 IM

1st main set:

100 free 1:30, 50 crazy kick 1:00 (4 rounds, descend to 4)

75 back 1:20, 50 crazy kick 1:00 (4 rounds, descend to 4)

50 fly 1:10, 50 crazy kick 1:00 (4 rounds, descend to 4)

2nd main set:  35 "Somethings"

Unity Race-Pace Set, time are for short course meters, college team, adjust as needed

Sprinter "something" is 50's

Mid-D "somethings" are 75's

Distance "somethings" are 100's

20 x "S" on 1:20, 4 pace/1ez 50
:30 second reset

10 x "S" on 1:30, 4 pace/1ez 50

:30 sec reset

5 x  "S" on 1:40, 4 pace/1 ez 50

:30 sec reset

1 x 100 ez

Our Sponsors