Saturday, June 2, 2012

4000 yds

300 Free, 200 kick, 200 pull
200 swim, but get out each 25 and dive back in
100 DPS
12x25 swim odds: 10 pop-ups, evens: 10 vertical jumps in shallow end
100 DPS
2x   2x150 swim or pull
       4x75 swim
       3x100 (1. medium, 2. 95% sprint 3. medium)
       200 recovery

1. Choice, but I would recommend Backstroke
2. Free

4x100 kick build

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