Sunday 1/8/2017

Warm-up

  • 1 x 200 : scull, swim by 25s
  • 1 x 200:  kick, swim by 25s
  • 1 x 200:  drill, swim by 25s
  • 1 x 200: swim distance per stroke

Main Set

  • 2 x 10 minute swims: first swim comfortable speed. gentle descend on second
  • 1 x 500  + 10  Continue gentle descend
  • 1 x 400 + 10
  • 1 x 300 + 10
  • 1 x 200 + 10
  • 1 x 100 + 10

Cool Down

  • 4 x 100 kick with fins. Odds dolphin
  • 6 x 25 – work on streamlines off walls
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