Saturday, June 28, 2014

4000 yds

600 standard warm-up

8x50 Choice swim
4x250 Free
     The pattern :) 25 breathe every 5, 50 breathe every 4, 75 breathe every 3, 100 breathe every 2

6x50 Choice D 1-3, 4-6

5x100 (2 on 1:45, 1 on 1:20, 2 on 1:45)
4x100 (2 on 1:45, 1 on 1:20, 1 on 1:45)
3x100 (1 on 1:45, 1 on 1:20, 1 on 1:45)
2x100 (1: 20, 1:45)
1 minute rest
1x100 from a dive ALL OUT SPRINT

200 warmdown

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