1 x 300 loosen
Put fins on
With fins,
6 x 100 @ 1:30 as follows:
1- 75 dr/k/dr, then last 25 swim BLAST the tempo
2- 25 swim BLAST/50drill/25 swim BLAST
3- swim race pace tempo, 2nd 25 is drill
Go 1-3 free, 4-6 no free
Take fins off & get into a 150, swim build to fast turn/skulling by 25's
We went two times through the following (2nd round a different stroke than 1st rd):
4 x 25 @ :45 swim fast- RACE here (#2 is always @ :25)
50 drill @ 1:30- add three fastest 25's for 75 total
One group at a time:
1 x 75 race- can you be within :01 of 3 x 25's add-up time?
25 easy back to the other side
4 x 25 @ :35 swim fast- #2 @ :25
50 drill @ 1:30- add up fastest 3 x 25's
Put fins on...
One group at a time:
With fins, 1 x 75 race- need to be faster than 3 x 25's add up
25 easy, keep fins on
With fins, 4 x 25 race @ :25
Fins off for 50 drill, add two fastest 25's
One group at a time:
50 race
150 drill/kick by 25's after each round
Warfmdown as needed before you leave. Have a great day!
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