Thurs. Oct
26 LANES 5, 6
200 choice
100 IM drill
100 Reverse IM swim
Fins:
8x25 alt. -back kick hands at side and roll
@40 - 6 beat
kick
4x50 25 - 3 right/3 left (roll body!)
@1:10 - full stroke
100 free
smooth @ 2:00
50 back –
fast at 20-30m @ 1:00
2x100 free 50
smooth/50 build @ 1:55
50 back – 25
build/25 smooth @ 1:00
3x100 descend
1-3 @ 1:50
50 back –
25 smooth/25 build @ 1:00
4x100 hold pace @ 1:45
4x75 25 kick!!!/50 smooth swim @ 1:35
warm down
Thurs. Oct
26 LANES 7,8
200 choice
100 IM drill
100 Reverse IM swim
Fins:
12x25 alt. -back kick hands at side and roll
@35 - 6 beat
kick
4x50 25 - 3 right/3 left (roll body!)
@1:00 - full stroke
100 free
smooth @ 1:40 /1:50
2x50 back –
fast at 20-30m @ 1:00
2x100 free 50 smooth/50
build @ 1:35 /1:45
3x50 back – 25
build/25 smooth @ 1:00
3x100 descend
1-3 @ 1:30 /1:40
4x50 back – 25
smooth/25 build @ 1:00
4x100 hold pace @ 1:25 /1:35
4x75 25 kick!!!/50 smooth swim @ 1:35
warm down
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