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2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)
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2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)
hurrgtsa
over 4 years ago
Follow me on Instagram at
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MON 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 300 3:45 3x100 BK 1:30 2x150 1:55 3x100 BK 1:30 3x100 1:15 3x100 BK 1:30 4x75 :55 3x100 BK 1:30 6x50 :40 3x100 BK 1:30 12x25 :20 5x100 Kick with fins 1:30 (25 UW K/75 BK K) 100 Kick for time 100 Easy Total: 5500y (Kick 1300y) TUES 500 swim 200 kick 12x25 v-sprint :30 16x25 :30 @ 100 pace 3x …400 with fins (By round 4:40, 4:50, 5:00) …300 with fins (By round 3:30, 3:40, 3:50) …200 with fins (By round 2:20, 2:30, 2:40) …100 with fins 1:10 …6x50 Kick no fins (By round 1:10, 1:05, 1:00) ...Rest :20 (back to top) 8x100 Kick 2x(2:00, 1:50, 1:55, 1:45) 8x25 :45 IMO (Odd: Easy, Even: fast) 100 Easy Total: 6400y (Kick 1900y) WED 600 Swim 8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build) 4x ...100 IM 1:30 ...4x50 FL 1:10 ...300 BK 4:30 ...100 BR 1:40 ...2x100 BR K 2:00 ...100 BR 1:40 8x25 FL :30 Rest 1:00 7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back) 50 Easy 50 FL for time 100 Easy Total: 6100y (Kick 1500y) THUR 1000 SKIPS All on :60... All kick is hard... All ez is swim... 1x50 Kick 1x50 Easy 2x50 Kick 1x50 Easy 3x50 Kick 1x50 Easy 4x50 Kick 1x50 Easy 5x50 Kick 1x50 Easy 2x (25's are all easy) ...400 FRIM 6:00 ...10x25 FL :30 ...300 FRIM 4:30 ...8x25 BK :30 ...200 FRIM 3:00 ...6x25 BR :30 ...100 IM 2:00 100 FL for time 1000 Pull 100 Easy Total: 6400y (Kick 950y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x150 Desc 3:00 4x100 Desc 2:00 5x50 Desc 1:00 200 Easy Kick 6:00 2x150 Desc 3:10 3x100 Desc 2:10 4x50 Desc 1:10 150 Easy Kick 5:00 1x150 Fast 3:15 2x100 Desc 2:15 3x50 Desc 1:15 100 Easy Kick 4:00 1x100 Fast 2:30 2x50 Desc 1:30 50 Easy Kick 3:00 1x50 Fast 1600 IM Kick 8x25 Scull 50 Easy Total: 6000y (Kick 2300y)
hurrgtsa
over 4 years ago
MON 500 Swim 8x25 :35 (Odd: UW K, Even: Drill) 6x50 :60 (Odd: K, Even: Build) Set from SwimMac Masters 4x ...100 1:30 ...125 1:30 200 Easy 4:00 4x ...75 1:10 ...100 1:10 200 Easy 4:40 4x ...50 :50 ...75 :50 200 Easy 4:20 4x ...25 :35 ...50 :35 Desc by each... 500 Kick 10:00 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 4x ...75 Easy 1:30 ...25 Fast IMO :30 100 Easy Total: 6000y (Kick 1700y) TUES 500 Swim 200 Kick 6x50 :60 (Odd: 25 Drill/25 Build IMO; Even: 25 UW K/25 Build FR) 20x25 :30 with fins @ 100 pace 2x ...200 2:40 ...100 1:20 ...100 1:15 ...200 2:40 ...100 1:20 ...100 1:10 4x100 Kick 2:00 4x25 Fast Kick :45 4x100 Kick with fins 1:30 4x25 Fast Kick with fins :30 100 Easy Total: 4200y (Kick 1200y) WED 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 2x150 Pull 2:15 (Desc 1->2) 300 BK 4:30 4x150 Pull 2:15 (Desc 1->4) 300 BK 4:30 6x150 Pull 2:15 (Desc 1->3, 4->6) 300 BK 4:30 8x150 Pull 2:30 (Desc 1->3, 4->6, Easy 7, Fast 8) 10x100 Kick 2x(2:00, 1:45, 2:00, 1:50, 1:40) 200 Easy 100 IM Fast 100 Easy Total: 6800y (Kick 1700y) THUR 500 Swim 200 Kick 12x25 V-sprint :30 (Middle 4 kick) The "other Auburn sprint set" from
www.yourswimlog.com/.../
100x25 @ 100 pace (except for last 2 rounds as)... 10x25 :60 50 Easy :60 10x25 :60 100 Easy 1:30 10x25 :55 150 Easy 3:10 10x25 :50 200 Easy 3:40 10x25 :45 250 Easy 4:30 10x25 :40 300 Easy 5:40 10x25 :35 350 Easy 6:50 10x25 :30 400 Easy 9:00 10x25 :25 450 Easy + 2:00 rest 10x25 :20 500 Easy Total: 6250y (Kick 300y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 12x25 Kick :35 3x(3 fast, 1 easy) With fins... 3x100 FL 1:30 3x100 BK 1:30 3x100 BR 1:40 2x100 FL 1:30 2x100 BK 1:30 2x100 BR 1:40 1x100 FL 1:30 1x100 BK 1:30 1x100 BR 1:40 Rest 1:00 (fins off) 200 IM 7x100 Kick with fins 1:30 100 Fins + paddles 2:00 2x50 Fins + paddles 1:30 4x25 Fins + paddles 1:15 12x25 FL :30 150 Easy 50 FL fast 100 scull 100 easy Total: 5000y (Kick 1200y)
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hurrgtsa
over 4 years ago
MON 400 Swim 200 Kick 8x50 :60 2x(Drill, UW/BK K, Drill, Build) 1x100 1:15 200 2:45 2x100 1:15 200 2:45 3x100 1:15 200 2:45 4x100 1:15 200 2:45 5x100 1:15 200 2:45 100 Kick 2:00 5x25 Kick :30 200 Kick 4:00 5x25 Kick :30 300 Kick 6:00 5x25 Kick :30 400 Kick 8:00 5x25 Kick :30 100 Easy Total: 5100y (Kick 1800y) TUES 800 SKIP 8x25 V-sprint :30 10x50 :60 @ 200 pace 3x ...200 BK 3:00 ...100 BK K 2:00 6x ...100 BK 1:25 ...50 BK K 1:00 12x ...50 BK :40 ...25 BK K :30 10x50 :55 @ 200 pace with fins 100 Easy Total: 4800y (Kick 1100y) WED 500 Swim 200 Kick 6x50 Drill :60 5x200 Kick 3:00 with fins (50 BK/100 FL-on-back/50 BK) 400 IM 6:00 400 (2x200 IM) 6:00 400 (4x100 IM) 6:00 16x25 IMO :30 Rest 1:00 400 IM 4x200 Pull 2:45 (with Finis Ultimate Drag suit) Rest 1:00 5x200 Pull 2:30 100 ez 100 fast with fins + paddles 100 easy Total: 6100y (Kick 1200y) THUR 4x ...200 Swim ...50 Kick 5x ...200 2:30 ...50 Easy :60 ...200 IM 3:15 ...50 Fast Kick 1:15 3x (STR IMO by round) ...6x50 STR :60 (Desc 1->3, 4->6) ...100 Pull 1:30 BE 3/4/3/5 ...6x50 STR :55 (25 Fast/25 Easy) ...100 Pull 1:30 BE 3/4/3/5 4x50 2:00 ...1) chute + mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles ...2) mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles ...3) Finis Ultimate Drag + fins + paddles ...4) fins + paddles 100 Easy Total: 6200y (Kick 450y) FRI Did not swim
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hurrgtsa
over 4 years ago
MON 400 Swim 200 Kick 8x50 :60 IMO (Odd: Drill, Even: Build) 400 IM 6:00 300 IM 4:30 200 IM 3:00 100 IM 1:30 Rest 2:00 4x100 IMO 1:45 8x50 IMO :60 16x25 IMO :30 800 IM Kick 2x25 fast with fins + paddles 1:00 100 Easy Total: 4150y (Kick 1000y) TUES 600 Swim 200 Kick 8x25 :35 (Odd: UW, Even: Build) 4x25 :20 4x50 :40 4x75 1:00 4x100 1:20 Rest 1:00 4x100 1:20 4x75 1:00 4x50 :40 4x25 :20 10x50 Kick :60 100 Easy Total: 3600y (Kick 800y) WED 300 Swim 100 Kick 4x50 Drill 100 Kick 300 Swim 3x100 IM 1:30 100 Kick 2:00 200 2:45 100 Kick 2:00 3x100 IM 1:30 Rest 1:00 300 IM 4:30 100 Kick 2:00 200 2:45 100 Kick 2:00 300 IM 4:30 10x50 Kick :60 100 Easy Total: 3600y (Kick 1100y) THUR 1000 SKIPS 4x50 :40 2x100 1:20 1x200 2:40 4x75 1:00 2x150 2:00 1x300 4:00 4x100 1:20 2x200 2:40 1x400 5:20 8x25 fins + paddles :50 12x50 Kick 2(:60, :55, :60, :50, :60, :50) 100 Easy Total: 4600y (Kick 800y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 12x75 Kick 1:30 (Odd: hard/easy/hard, Even: easy/hard/easy) 200 2:40 1x100 BK 1:30 200 2:40 2x100 BK 1:30 200 2:40 3x100 BK 1:30 200 2:40 4x100 BK 1:30 200 2:40 100 easy pull 300 pull for time 100 scull 100 easy Total: 4500y (Kick 1100y)
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hurrgtsa
over 4 years ago
MON 600 Swim 100 Kick 6x50 :55 with fins (Odd: 25 UW K/25 BK K, Even: 25 Drill/25 Build) 7x200 (Odd: 3:20 (50 Swim/100 Kick/50 Swim), Even: 2:50 (75 Swim/50 Kick/75 Swim)) 8x150 2:30 (25 FL/50 BK/50 BR/25 FR) Desc 1->3, 4->6, 7->8 10x50 Kick 2x(:60, :55, :50, :60, :55) 4x25 1:00 (1-2: chute+fins+paddles, 3-4: fins+paddles) 100 Easy Total: 4300y TUES 6x100 2x(1:40, 1:30, 1:20) 200 Kick 8x25 V-sprint :30 8x100 Kick 2x(2:00, 1:55, 1:50, 1:45) 28x25 :30 as (4 FR, 4 FL, 4 FR, 4 BK, 4 FR, 4 BR, 4 FR) 5x200 2:20 with fins. 50 kick for time 100 Easy Total: 3650y (Kick 1050y) WED 4x ...200 Swim ...50 Kick RIMO 12x25 :35 Fast kick with added drag/mesh on feet (small) 3x IMO by round ...25 STR :25 ...75 FR :60 ...50 STR :50 ...75 FR :60 ...75 STR 1:15 ...75 FR :60 ...100 STR 1:40 ...75 FR :60 2x ...2x50 Fast 1:30 ...2x50 Easy. :45 3x300 Pull 3:50 with Finis Ultimate Drag suit Rest 2:30 100 Pull for time 100 Easy Total: 4450y (Kick 500y) THU 500 Swim 300 IM KDS 4x50 Build :60 Main set from @thelaneline on Instagram... 8x100 1:15 4x50 :60 Kick with fins (Desc 1->3, Easy 4) 6x100 1:20 3x50 :60 Kick with fins (Desc 1->3) 4x100 Pull 1:25 2x50 :60 Kick with fins, fast 8x100 Kick 2:00 IMOx2 100 Easy 50 fast 100 Easy Total: 4300y (Kick 1350y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 36x50 as 6x (Odd rounds: STR, Even rounds: FR) ...1: Kick :60 ...2: 25 Drill/Build :60 ...3: DPS :60 ...4-6: Desc :50 12x50 Kick as 3x(:60, :55, 1:05, :50) 100 Easy Total: 3500y (Kick 1100y) SAT 400 Swim 300 IM KDS 200 with fins (50 K/50 BK) 4x25 IMO with fins (12.5 fast) All fast... 4x50 1:15 with fins + paddles 3x50 1:20 with fins 2x50 1:30 no equipment 50 Easy Total: 1500y Follow me on Instagram at
www.instagram.com/.../
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hurrgtsa
over 4 years ago
MON 10x100 (Odd: FR 1:10, Even: BK 1:30) 10x25 with fins (Odd: UW K/Rest :10, Even: Drill/Rest :15) 10x25 with fins and stretch cord :45 (Odd: Kick against resistance, Even: Sprint with assistance) 200 Swim easy 10x25 1:00 @ 100 pace, finish on feet 10x100 Pull 1:10 100 Pull for time 100 Easy Total: 3150y (Kick 250y) TUES 600 Swim 4x75 FL/BK/BR 1:30 100 Kick 2x ...400 5:20 (Take split at 300) ...300 4:00 (Faster than prior split; Take split at 200) ...200 2:40 (Faster than prior split; Take split at 100) ...3x100 1:20 (All faster than prior split) ...Rest 2:00 Desc effort by each... 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 4x25 fast 1:00 100 Easy Total: 4600y (Kick 1100y) WED 3x ...200 2:45 ...100 IM Drill 2:00 4x25 V-sprint :30 4x (where N == # of round) ...2x50 :45 ...1x50 :40 ...1x50 :45 ...Nx50 :35 ...2x50 :45 ...1x50 :40 ...1x50 :45 ...Nx50 :35 8x100 Kick with fins 1:30 (4 BK, 4 on side) as 2x ...75 ez/25 hard ...50 ez/50 hard ...25 ez/75 hard ...100 hard 50 FL fast 100 Easy Total: 4550y (Kick 800y) THU 500 Swim 200 Kick 6x50 :60 IMO (Odd: Drill/DPS, Even: Drill/Build) 20x25 with fins @ 100 pace :30 6x200 Easy 3:30 as 2x(150 BK/50 BR, 125 BK/75 BR, 100 BK/100 BR) 4x (Rounds 2 & 3 with fins + DragSox) ...100 Kick 2:00 Easy ...3x50 1:20 Hard 100 Easy Total: 3800y (Kick 1200y) FRI 200 FRIM 50 Kick 200 IM Drill 50 Kick 5x100 1:20 2000 easy as 4x(100 FL/75 BK/50 BR/25 FR/25 FL/50 BK/75 BR/100 FR) ...100 FL as 25 swim/25 1-arm 8x25 IMO :35 Rest 3:20 4x25 IMO :40 100 Easy Total: 3400y (Kick 100y) Follow me on Instagram at
www.instagram.com/.../
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hurrgtsa
over 3 years ago
MON 400 Swim 200 Kick 6x50 :55 Drill/Build (Odd: FR, Even: IMO) 4x25 :30 (12.5 fast) 1x200 2:40 1x200 2:35 2x200 2:40 1x200 2:30 12x50 FL 1:10 4x(1: Drill, 2: Easy, 3: Fast) 6x ...50 Kick 1:15 ...75 Kick 1:15 400 Kick (25 hard/12.5 easy) 50 Easy Broken 100 as 50, Rest :10, 25, Rest :05, 25 100 Easy Total: 4000y (Kick 1250y) TUES 1000 SKIPS 3x200 2:40 6x25 FL :25 Rest :30 3x150 2:00 6x25 FL :25 Rest :30 3x100 1:20 6x25 FL :25 Rest :30 3x50 :40 6x25 FL :25 8x25 with fins 1:00 @ 100 pace, finish on feet 50 Easy 50 fast 100 Easy Total: 3500y (Kick 200y) WED 700 Swim 100 Kick 8x25 with fins (Odd: UW K :30, Even: Build :35) 3x100 2:00 Best effort 3x100 BK 1:30 100 BR 1:40 200 BK 2:50 4x50 BR :50 200 BK 2:50 100 BR 1:40 3x100 BK 1:30 5x100 K 2:00 with fins & added drag/mesh on feet 12x25 :30 with fins @ 100 pace 100 Kick for time 100 Easy Total: 3700y (Kick 800y) THUR 6x100 2x(1:20, :25, :30) 4x with fins ...50 Drill RIMO :55 ...25 UW K :30 ...25 1-breath :30 8x with fins ...125 1:40 (25 FL + 100 IM) ...100 BK Kick 1:30 Total: 2800y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 10x100 Pull 1:10 200 BE 3/4/3/5 by 25 3:30 8x25 FR :50 Fast 200 BE 3/4/3/5 by 25 3:30 8x25 Kick fast :35 200 BK Easy 3:30 8x25 :50 FL fast 8x25 Stretch cord. 1:00 (Extra 2:00 before #5 and #7) ...Odd: Against resistance ...Even: With assistance 100 Easy Total: 3500y (Kick 200y) Follow me on Instagram at
www.instagram.com/.../
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hurrgtsa
over 3 years ago
MON 8x100 2x(1:20, :25, :20, :30) 200 Kick 400 5:20 300 3:45 200 2:40 100 1:15 Rest 1:00 10x50 Kick :60 Rest 1:00 100 1:20 200 2:30 300 4:00 400 5:00 2x25 1:00 Fast 50 Easy Total: 3600y (Kick 700y) FRI 8x100 (Odd: 1:20/:25/:20/:30, Even: IM Drill 1:40) 2x100 IM Kick 2:00 10x ...100 1:25 ...100 1:20 ...100 1:15 6x100 1:40 (Desc 1->3, 4->6) 100 Scull 100 Easy Total: 4800y (Kick 200y) Follow me on Instagram at
www.instagram.com/.../
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hurrgtsa
over 3 years ago
MON 400 Swim 200 Kick 16x25 V-sprint :30 with fins (4 Swim, 4 Kick, 4 Swim, 4 Kick) 6x200 2:40/:35/:40/:30/:40/:30 12x75 IM 1:20 (Odd: Swim/Kick/Swim, Even: Kick/Swim/Kick) 3x50 2:00 (1: Swim, 2: Kick, 3: Swim) 100 Easy Total: 3350y (Kick 250y) TUES 500 Swim 100 Kick 8x50 :60 Drill/Build (Odd: FR, Even: IMO) 3x ...12x25 :30 STR (IMO by round) ...100 IM 1:30 ...200 IM 3:00 ...300 IM 4:30 Rest 3:00 12x25 FR with fins :30 @ 100 pace 500 Kick 100 Easy Total: 4600y (Kick 600y) WED 900 as 3x(200 Swim, 100 Kick) 4x25 V-sprint :30 3x ...2x25 1:00 Fast ...1x50 1:00 Fast 6x200 (Odd: 50 Swim/100 Kick/50 Swim 3:20, Even: 75 Swim/50 Kick/75 Swim 2:45) 10x50 1:00 with Fins + added drag/mesh on feet (Odd: 25 UW K, 25 FL K on back; Even: 25 UW K, 25 BK K) 200 BK 3:00 4x50 BK :45 2x100 FR 1:30 Easy 4x50 BK :45 200 BK 3:00 50 Kick for time 50 Easy Total: 4100y (Kick 850y) THUR 500 Swim 200 Kick with fins 6x50 Drill with fins :55 IMOx2 12x50 FL 1:20 (Desc 1->3, 4->6, etc). Desc effort by each... 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 4x25 chutes + fins + paddles :45 50 Easy 1:30 3x25 chutes + fins + paddles :45 50 Easy 1:30 2x25 chutes + fins + paddles :45 50 Easy 1:30 1x25 chutes + fins + paddles :45 50 FL fast 100 Easy Total: 3150y (Kick 1200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 6x100 1:45 as 25 Kick/50 easy-arms-over-kick/25 Kick Rest 1:00 6x150 2:15 as 50 STR + 100 FR (STR IMO) Rest 1:00 6x200 Pull 2:45 (with Finis Ultimate Drag suit) 100 Easy 300 Pull for time 100 Easy Total: 4200y (Kick 500y) Follow me on Instagram at
www.instagram.com/.../
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hurrgtsa
over 3 years ago
MON 500 Swim 2x with fins ...100 Kick 1:45 ...3x50 Drill/Build :55 6x200 (2:40/:40/:30/:40/:30/:30) 5x ...75 1:30 (50 FL K on back/25 FL) ...75 1:20 (25 BK K/50 FR) ...50 Kick 1:00 50 fast 100 Easy Total: 3350y (Kick 825y) TUES 6x100 2x(1:20/1:30/1:25) 200 Kick 8x25 V-sprint :30 15x50 as... :55, :50, :45, :40, :35, ... :50, :45, :40, :35, ... :45, :40, :35, ... :40, :35, ... :35 5x100 Kick 2:00 15x50 as ... :35, ... :40, :35, ... :45, :40, :35, ... :50, :45, :40, :35, ... :55, :50, :45, :40, :35 6x150 Pull 2:00 (Odd: Easy, Even: Fast) 100 Easy Kick 200 Kick for time 100 Easy Total: 4300y (Kick 1000y) WED 500 Swim 200 Kick with fins 12x25 v-sprint with fins (4 FL, 4 BK, 4 FR) :30 3x (STR is IMO by round) ...4x200 3:20 (50 STR, 100 STR Kick, 50 FR) ...200 IM 8x25 FL :30 4x25 FL :25 Rest 1:20 4x25 FL :20 100 Easy Total: 4500y (Kick 1400y) THUR 700 Swim 100 Kick 4x50 Build with fins :50 20x25 :30 @ 100 pace All 50s as (Odd: FL, Even: FR) and 6 UW K each wall 300 Kick 6:00 6x50 :50 200 Kick 4:00 4x50 :50 100 Kick 2:00 2x50 :50 10x50 :55 with fins @ 200 pace 100 Easy Total: 3300y (Kick 700y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x100 Fast 2:00 Rest 3:00 5x100 2:00 at +:03 of 1st 3x100 200 Easy 12x50 Kick 3x(:60, :55, :60, :50) Rest 1:00 8x25 Kick fast :40 with fins + drag/mesh on feet With fins... 200 2:20 100 1:15 200 2:20 200 2:20 100 1:15 200 2:20 100 Kick for time 100 Easy Total: 4000y (Kick 1100y)
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hurrgtsa
over 3 years ago
MON 400 Swim 200 Kick 2x ...2x50 Drill :60 ...4x25 V-sprint :30 10x100 1:15 4x IMO by round ...75 Drill 2:00 ...3x75 Fast 2:00 8x100 Kick 1:30 with fins (Odd: on side, Even: BK) Rest 1:00 8x25 with fins (Odd: Fast UW K, Even: Fast swim) 100 Easy Total: 4300y (Kick 1100y) TUES 600 Swim 200 Kick 8x25 :30 4 Strokes fast then easy (Odd: FR, Even: IMO) 10x50 :60 @ 200 pace 4x ...4x100 1:25 ...1x100 IM 1:25 ...1x100 1:55 Easy 400 Kick (50 Easy/25 Hard) 100 Easy Total: 4400y (Kick 600y) WED 500 Swim 4x100 1:30 with fins (3, 4, 5, 6 UW K off each wall) 4x25 v-sprint :30 with fins 10x50 :60 @ 200 pace 4x25 Kick :30 4x50 Kick :60 4x75 Kick 1:30 4x100 Kick 2:00 1000 Swim 8x25 Kick :40 with fins + drag/mesh on feet Rest 1:40 200 Kick for time 100 Easy Total: 4000y (1400y) THUR 800 SKID 4x50 Build IIMO :60 10x25 Fast :45 with fins + paddles 400 Easy 10x100 Pull (Odd: 1:20, Even: 1:25) with Finis Ultimate Drag Suit 5x100 Pull 1:30 (Desc 1->3, Easy 4, Fast 5) 100 Easy Total: 3250y (Kick 200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 4x ...4x25 1:00 Fast with fins + paddles + chute ...1x50 Kick Fast with fins + chute ...100 Easy 2:30 5x200 2:40/:35/:30/:35/:30 50 Easy kick with mesh/drag on feet 200 Kick for time 100 Easy kick 50 Easy pull with mesh/drag on feet & chute 300 Pull for time 100 Easy Total: 3800y (Kick 750y)
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