MSO Provincials – 2 Days Out
An A.K. Session
200 warm-up
4×50 kick descending 1-4 @ 30s rest
4×75 as 25 DPS/50 swim build @ 30s rest
4×100 @ 1:50/2:00/2:10
– Desc. 1-4
Banjo Billy 200’s
1 x 200 easy @ 3:30/3:45
1 x 200 fast @ 3:10/3:30
1 x 200 easy @ 3:30/3:45
2 x 200 fast @ 3:10/3:30
1 x 200 easy @ 3:30/3:45
3 x 200 fast @ 3:10/3:30
200 cool down
TOTAL: 3100m