Monday, October 21, 2013

3000 yds

James workout

200 warm-up
6x50 IMO drill
600 (swum as 6x100 IM with no breaks between)
12x75 odds: rolling IM, evens: Free
12x25 odds: sprint evens: recovery non-free
200 kick, 200 Free swim

300 warm-down
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