Saturday, May 3, 2014

3800 yds

600 standard warm-up

400 swim (Descend within each 100)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end

400 IM (50 drill stroke, 50 Free)
4x50 on same interval as before
200 free swim, 5 pop-ups on each end

400 pull
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines

8x75 odds: Free, evens: IM/choice/free

200 warm-down

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