800 with fins "-"
600 with paddles (snorkels and PB opt'l)
400 IM - drill or Kick 1 stroke, swim 1 stroke fast - 30 minutes to here
5 * 100 swim smooth on 1:45 - blast 15m off last wall
9 * 300 on 4:30, 4:45 or 5:00
1-3) smooth Free
4) build stroke or IM
5-6) smooth Free
7) build stroke or IM
8) smooth free
9) fast stroke or IM
*4&7 plus 30s if needed to do breast
** could do smooth back and strong free for stroke
last 1/2 hour for pm swimmers
4 times thru
50 kick fast on 1:10
100 Pull build on 1:40
50 kick fast/smooth on 1:10
100 fast on 2:00 - how close can you get to yesterday's average?
WD
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