After warmup (with Mike's group)...
1 x 150 IM swim- 25 fly/50 back/75 breast, @ 2:40
1 x 150 swim free br3 or 4/2 @ 2:10- smooth & long on the way, add kick for last 75
1 x 150 IM swim- go 50/50/50, @ 2:30
1 x 150 swim free, as above- bigger kick on 2nd 75, @ 2:20
1 x 150 IM swim- 75/50/25 @ 2:20
1 x 150 swim free- for time
Check HR
1:00 rest
16 x 50 swim IM as follows:
1-3, swim IM order by 25's @ :55- fast turns throughout
#4- fast free kick w/boards @ :45%!#
No rest between rounds of 4
Check HR after #16, then...
Finish up with:
1 x 175 IM swim race from a dive
Warmdown as needed. Remember, warmup for the meet tomorrow is early (8a for the 13&O's), here at GMU. For anybody swimming the LCM workout at the St. James (10:30a), I'll be there right after the meet. Have a great day!
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