Morning
3 * 200 slight descend - maintain stroke count
(75 S/25 RS, 75 S/25 LA)
400 with fins and snorkel alternate S with 6Kicks per side
4 * 50 1) 15-25-10, 2) 15-25-10
Finish by 6:20
twice thru
200 choice* of equipment (smooth no kick) on 4:00
8 * 25 fast on :30 300 choice* of equipment (smooth no kick) on 5:30
6 * 25 fast on :25
400 choice* of equipment (smooth no kick on 7
4 * 25 fast on :20
2:40 regroup
* choice is something that prepares you for the fast stuff &/or allows you to focus on a weakness
Last 15 min
6 * 100 on 1:50 - last 25 is 15m underwater
PM 4-5 pm to allow for HVAC repairs
6 * 50 Back Kick/Breast swim
3 * 100 kick descend
finish and ready to go by 4:15
6 * thru
2 * 25 sprint kick on 1:00
50 sprint kick on 1:00
50 or 75 sprint Kick on 1:10 50 or 25 easy swim on :50
3 * 200 swim with fins and stretch on 5:00
stretch - quads/hamstrings/ankles
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