Wed Oct 23

1000 every 4th best stroke drill

10 dives - 1 in each lane

8x50 15-25-10, 15-25-10 /1:10

Sprint

3x12x50 / 60-70-80 by round

Rd1: Aerobic HR 140max

Rd2: 2ez-1strong

Rd3: 1ez-2strong

Mid / 1:20-1:30-1:40 by round

3x10x75

Rd1: Aerobic HR 140 max

Rd2: 2ez-1 200 pace

Rd 3: 1ez-2 200 pace + 1 ez

Distance / 1:40

3x10x100

Rd1: Aerobic 140bpm max

Rd2: desc 1-5 to 400 pace x2

Rd3: desc 1-3 to 400 pace x3 +1 ez

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