Two weeks from tomorrow, JO starts. Relay entries will be sent in tomorrow, I am really looking forward to it.
Warm-up
2x500 as
#1 100 swim/drill by 25 +25 fast kick
#2 100 kick+25 swim progress swims 1-4
30x25's on :25 free or fly
every 6th fast
goal is to not breathe from wall to flags/ flags to wall
Swim with fins
50 back/200 free/50 free/ 200 back
2 rounds
:05 rest everywhere
backstroke should be strong, not spring
free is cruise
Fins and paddles
2x50 as 25 fast/25 easy
2x50 as 37 fast/ 12 easy
2x50 as 50 fast
1x300 cruise
3 rounds
50's on 50
300 on 4:00
Pull
15x100 buoys only
on 1:30
Flyers did:
10x25 timing streamlines and breakouts on my send off
1x100 broken at 25 with :10 rest
Mason 56.6
Carson 57.9
Juliana 59.9
Joyce 1:04.1
200 easy
Then a few dives working on breakouts and first two cycles fast.
I think that was about 6k, except for flyers
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