Lunch time swim practice:
300 Warm-up smooth and long freestyle
8 x 125 on 1:45
- odds are smooth freestyle working on distance / stroke
- evens are 75 drill - 50 swim, IM order through the even 125s
easy 50
500 free on 6:30 keep it smooth
5 x 1:30 holding fastest pace possible for all 5
easy 50
broken 500 holding the pace you just set on the 5 x 100s
1 then :05 seconds rest
2 then :10 seconds rest
3 then :15 seconds rest
4 then :20 seconds rest
Swim the 5th 100
5 x 50 on 1:00 loosen
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