250 Swim
250 Kick
250 Pull
250 Drill
10 x 75 @ 1:15
Odds: Fly/Bk/Br (1st one build the fly, 2nd Bk, 3rd Br, etc)
Evens: Free, take 3-2-1 breathes by 25's
12 x 300
1-3: Kick w/ fins on back in streamline position (fly or back) @ 4:15
4-6: Pull w/ Snorkel & Paddles @ 4:00
7-9: Pull w/ Paddles & Buoy @ 4:00
10-12: Swim Free (#10: 100 Pace/200 Mod, #11: 200 Pace/100 Mod, #12: 300 Pace) @ 4:15
12 x 25 @ :30
-6 No Breather (Free or Fly)
-6 UW Kick w/ Fins (Alt. Free & Fly)
200 EZ
______________________
6000 SCY
About 1 hr 40 min
-PACE is like 1650 Practice Pace, so for me 1:12-1:15
-Nothing hard, just extra yardage with a focus on streamlining, stroke, and some breath control.
-Good week of workouts, I have about 2-1/2 weeks of more of the same before backing down for Auburn (although it won't be a full taper)
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