Where was I again? Oh yeah... look how blue that water is...
Warm Up
400 swim, 400 pull, 200 kick (4-4-2 AKA the Oldsmobile, thanks Jimbo.)
1x300 - 5:00 moderate
2x150 - 2:30 50 drill, 50 fast, 50 drill
3x100 - 1:30 #3 FAST
6x50 - 1:00 NO FREE, #3 and #6 FAST
5x200 Pick your own interval, reducing by :10 on each so #5 is out of reach.
EZ 100
20x25 - :30 (2 kick, 1 drill, 2 fast each stroke)
1x200 IM for time
300 EZ warm down.
400 swim, 400 pull, 200 kick (4-4-2 AKA the Oldsmobile, thanks Jimbo.)
1x300 - 5:00 moderate
2x150 - 2:30 50 drill, 50 fast, 50 drill
3x100 - 1:30 #3 FAST
6x50 - 1:00 NO FREE, #3 and #6 FAST
5x200 Pick your own interval, reducing by :10 on each so #5 is out of reach.
EZ 100
20x25 - :30 (2 kick, 1 drill, 2 fast each stroke)
1x200 IM for time
300 EZ warm down.
=4500 SCY
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