Friday, 3/31/2017

Warm-up

  • 1 x 200  : every 3rd length uptempo
  • 4 x 75 : kick/drill/swim by 25
  • 4 x 50 : odds build, evens ez

Main Set

4 Rounds:
Swim 1st round, swim with a buoy 2nd round to focus on arms, swim with fins for round 3 to focus on legs, for final round – take off gear and try to take what you learned using the buoy and fins into your sprint

Each round:

  • 2 x 25 SPRINT + 30
  • 2 x 25 EZ
  • 1 x 50 SPRINT
  • 1 x 50 EZ
  • 1 x 100 SPRINT
  • 1 x 100 EZ

Dessert

  • 8 x 25 : streamlines

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