Sprint before Swimathon

400, 4 * 100, 4 * 50 descend

4 * 25 15/10

18 mins

6 turns 1-3 descend 4-6 hold on :40

2 * (6 * 50 1-3 descend 4-6 hold)

1st round RA or 2K1P Breast or Fly with fins and snorkel 2nd round LA or Breast or Fly

40 min to here then 30 * 75

twice thru

3 * 50 (sprint drill then long swim) on 1:30

100 done as 75 long/25 build on 2:00

3 * (8 * 25 fast)

Round 1 swim on :25

Round 2 with fins on :25

Round 3 on :30

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

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