(2x)
250 Swim
150 Drill
100 Kick
20 x 25 @ :30
odd: 1/2 lap SDK, 1/2 lap free
even: Fly
20 x 100
4 Pull Free @ 1:20
1 kick @ 2:00
3 Pull Free @ 1:15
2 kick @ 2:00
4 Pull Free @ 1:15 (Paddles & buoy)
1 kick @ 2:00
3 Pull Free @ 1:10 (Paddles & buoy)
2 kick @ 2:00
20 x 50 @ :50
(2x)
5 back
5 kick fly on back w/ fins
20 x 25 @ :30
5 Build, 5 Descend, 5 Fast, 5 easy
_______________________
5000 SCY
About 1 hr 35 min
-Held 1:03-1:05 on all 100's, last 3 on 1:10, held 1:02-1:03
-Swam at Central, pump was broke. Pool down 4 inches and murky, no circulation...I bit nasty looking, but felt good and cool compared to Mt. View yesterday.
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