500 w/up
5x200 Free on 3:30
1. swim
2. 2x100, 5 sec. rest between
3. 4x50, 5 sec. rest between
4. 8x25, 5 sec. rest between
5. recovery, no breathing in and out of flags
75 ez
15x50 Free
odds: base time evens: base time -5
1. 1:00
2. 1:00
3. 1:00
4. 55
5. 1:00
6. 50
etc.
25 ez.
8x25 on 30, 25, 20, 15, repeat
100 ez
I promised a sprint day.
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