Imported from API

Imported from API

Warm Up:
200 easy freestyle: 3:54

Main Set:
15 x 50 :10 rest:
1-3 hard in and out of the turn: 55/58/57
4-6 hard for the first 25 of each 50: 55/56/54
7-9 hard push-off and finish of each 50: 58/58/58
10-12 hard for the second 25 of each 50: 57/58/58
13-15 all out for the full 50!: 53/56/56
200 backstroke: 50 back/50 free: 5:09
1 min rest
100 swim for time: 1:47
100 easy: 2:03
200 pull with buoy and paddles: 3:56
10 x 25 Choice of stroke :10 rest:
2 build up: 25/26
2 hard between the flags (middle of the pool): 26/28
2 hard to the middle of the pool: 26/29
2 swim as far as possible without a breath: 27/28
2 all out!: 24/25
2 min rest.
See how far you can go underwater then an easy 25 back.: missed this
200 cool down: 4:08

6615m/381cal/940 strokes

3 sets of 3x2min

while my foot doc said kicking with fins would be OK, it does make my foot cranky at the break site. Less kicking, please!

100 free: 1:51
100 kick: 2:02
100 drill: 1:59
Main set:
16 x 25’s @ :10 Variable speed
1 – half fast/half easy
2- half easy/half fast
3 – all easy
4 – all fast
26/27/29/24
26/27/29/25
27/28/29/26
27/27/29/25
100 relaxed pull : 20 rest: 1:54
200 25 kick/25 swim :30 rest build your swim: 4:01
100 relaxed pull: 1:54
8 x 50’s @ :10
25 free/25 back match your number of strokes taken
4@free/back: 1:11/1:11/1:12/1:13
4@all free: 59/59/57/58
4 x 100’s pull @:15: 1:50/1:54/1:56/1:54
odds 50 fast/50 easy
evens 50 easy/50 fast
100 recover to finish: 2:02

ramps then blast