OSC swimmers
1/2 hr warm up OYO
4 * 25 15/10
3 times thru
200 smooth
4 * 20-25 speed work on 1:30
3 * 50 sprint
Long warmdown
or getting ready to swim fast this weekend
200 choice on 4:00
30 * 25
4 on :35, 3 on :30, 2 on :25 1 on :20
4 * 50 1) 15-25-10, 2) 15-25-10
2 rounds
300 Pull or Swim with snorkel on 4/4:30 or 5:00
200 IM on 3:15, 3:30 or 3:45 - options apply 100 Kick - gets faster 2nd round on 2:00
3 * 50 sprint
16 * 50 WD
4 on fpp
4 on fpp +5
4 on fpp +10
4 on fpp +15
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