Thur June 18 morning speed work

400 Maintain stroke count

400 Drill/S/K/Swim

400 increase Stroke rate each 100

4 x 50 descend to 200 Pace

3 descending turns

3 descending dive

5 times thru

50's on 1:30

1) 20m fast

2) 30m fast from dive

3) 40m fast

4) 50m fast from dive

2 min between round

Round 1 Swim Round 2 Pull - paddles optional

Round 3 with fins

Round 4 swim

Round 5 Kick

800 IM with fins 150 Flow/50 Kick

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