Friday – Swim


Challenge: Affirm that you are doing what it takes to reach your goal.Warm up: 300 choice

Kick: 200 flutter or dolphin

Drill/Swim: 3 x 100 with 20 sec RI as 75 yards of your favorite drill/25 swim

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Swim: 3 x 200 Free on 3:15

Swim: 2 x 200 Free on 3:15 – no breathin in and out of the flags

100 easy

Pull: 500 – breathing sequence: by 25 – every 3,5,7,9…

Swim: 3 x 100 free on 1:30

Swim: 2 x 100 Free on 1:30 – no breathing in and out of the flags

100 easy

Kick: 200

Swim: 8 x 25 Fast Free on 1:00 as

1 & 5: 3 breaths

2 & 6: 2 breaths

3 & 7: 1 breath

4 & 8: 0 breaths

Cool Down: 200

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