Monday, November 7, 2022

10 minute warm-up

4 Rounds of 3 x 50 free

. # 1: moderate

. # 2: Rhythm drill

. # 3: bilateral breathing

. # 4: distance per stroke

4 rounds:

. 250 establish a pace

. 150 build speed +15 sec rest

. 50 sprint + 30 sec rest

4 x 75 rotating IM

300 swim down

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