Sunday Cruise – August 11

10 minute warmup

Drill

4 x 100 swim/kick/drill/swim

4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead

4 x 25 freestyle with dolphin kick

4 x 25 catch up drill

4 x 25 fist drill

[800 meters]

5 x 400 on cruise +20 [even pace or descend]

[2000/2800]

400 kick

[400/3200]

Options

1 – 800 swim

2 – 8 x 100 IM – lane chooses interval

3- 4 x 200 +10

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