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-4/19 6:00-8:00 pm open swim
-Quick dryland warm up
-Total: 3,550 yards
Warm-up (700 yards)
150 free
150 kick
100 IM
100 Tennessee tumbler
4x25 build/break
4x25 UW @ 1:00
Set 1 (1,200 yards)
5x100 @ 1:50
100 easy
5x100 @ 1:50
100 easy
Set 2 (950 yards)
8x25 IM @ 45
8x25 kick IM @ 40
8x25 free @ 35
6x25 free @ 30
4x25 free @ 25
100 easy
Set 3 (550 yards)
3x100 kick @ 2:00 Best Average
100 easy swim
3x50 Body-line kick @ 1:00 Best Average
Cooldown (150 yards)
50 skull
50 swim
50 kick
add me on Strava: https://strava.app.link/zFNplWgAazb