LAST DAY OF SHOES

WU/Set 1-
8 x 50 – :10r – uh20 turns – no breathing last ten yards
1 x 200 fly – :10r
6 x 50 – :10r – uh20 turns – no breathing last ten yards
1 x 200 fly – :10r
4 x 50 – :10r – uh20 turns – no breathing last ten yards
1 x 200 fly

Stroke Group – Set 2
4 x 900 PS – 1:00r between 900′s – 200 IM/100 IM/100 Fly/200 IM/100 IM/200 Fly

Swim Group – Set 2
1 x 100 at 90% – get total stroke count (tsc)
:30r
8 x 50 – 1st 50 sc = (tsc/2 – 1), 2nd 50 sc = (tsc/2 – 2), 3rd 50 sc = (tsc/2 – 3), etc – 1:00
6 x 100 – 1st 100 sc = (tsc – 2), 2nd 100 sc = (tsc – 4), 3rd 100 sc = (tsc – 6), etc – 1:50
4 x 200 – 1st 200 sc = (tsc*2 – 4), 2nd 200 sc = (tsc*2 – 8), 3rd 200 sc = (tsc*2 – 12), last 200 sc = (tsc*2 – 16) – 3:40
remove shoes
2 x 400 – 1st 400 sc = (last 200 tsc – 8), 2nd 400 sc = (last 200 tsc – 16) – 7:20