300 swim, 300 kick, 300 pull, 300 drill
2x25 sprint @:25/:30
50 build @:50/1:00
75 pace @1:15/1:30
2x25 sprint @:25/:30
100 easy
*2x through
This was a lot of output in a short amount of time, way to stay consistent and on interval Mark, Scott, Dan, Kat, and Christy!
8x100 pull descend 1-4,5-8 @1:45/2:00
12x25 drill
2 scoopers, 1 choice drill, 1 3 stoke/6 kick glide
400 - 75 swim, 25 sprint kick
8x50 free @:45
200 easy
TOTAL 3950 meters
I know 5:30am is hard, but ask our regulars, it's so much better to get here, get it done, then start your day. If you can't make it right at 5:30, we have a few that come in at 6am and get started. The water is 82 degrees and you get to watch the sunrise with a great group of swimmers. Wednesday 5:30am is stroke, think 400 IMs.... :)
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