Workout of the Week for October 22

Warm up
600-800 SKPS (swim kick pull swim)

One Hour of 100's--
15 minutes--> alternating Fastest Possible Send Off (FPSO) with FPSO +:15
ie. FPSO=1:30 for odds and 1:45 for evens
100 EZ
15 minutes--> alt. free and IM at interval giving :20-:25
100 EZ
10 minutes-->100's pull 1st swim + :20
8 minutes--> choice of interval
100 EZ
12 minutes descend 100's -->choice of interval