Saturday, March 3, 2012

5300 yds/ 4500 yds/ 3700 yds

600 warm-up mix it up

8x50  odds: kick with the pattern 5 hard kicks, 5 easy kick
          evens: drill swim
100 ez
6x100  (2 on 1:30, 2on 1:15, 2 on 1:30)

15 minute swim. see how far you can go. The fastest lane did 1200 yds
100 ez
Fast lane: 8x100 get faster every 2
Everyone else: 4x25 sculling, 50 Free

4x200 Free swim odds: overkick  evens: over pull
8x75 (25 Free, 25 choice, 25 Free) warm-down

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