Friday, 8/4/2017

Warm-up

  • 4 x 50 Drill (mix it up)
  • 2 x 400 + 20 (gentle descend 1-2)
  • 1 x 200 stretch out – mix up the strokes and get ready for what comes next!

Main Set – Put on FINS! 

  • 1 x 100 +5
  • 1 x 100  -5
  • 1 x 100 +5
  • 2 x 100  -5
  • 1 x 100 + 5
  • 3 x 100 -5
  • WHEW! Take off your fins and do a 200 stretching out, recovering and mixing up strokes

Dessert

  • 4 x 50 kicking – give your arms a break!
  • 4 x 50 easy/fast, fast/easy, all fast, all easy (remind your body what it feels like to swim uptempo before stopping for the day!)

 

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