Thanks for the beautiful flowers! Such an interesting variety. Very cheery!
WARM UP (1100 yards)
- 1 x 300
- Two Rounds
- 1 x 50 fingertip drag
- 1 x 50 fists
- 2 x 100 pull
- 1 x 100 kick
MAIN SET (1800 – 2100 yards)
- 8 x 50 swim golf on :55/1:00/1:05/1:10
- 1 x 200 backstroke – moderate
- 6 x 100 on 1:30/1:45/1:55/2:10
- 1 x 100 backstroke easy
- Kick Set Ladder (500 yards)
- 25 hard / 25 easy
- 50 hard / 50 easy
- 75 hard / 75 easy
- 100 hard / 100 easy
- Bonus: 12 x 25 – IM order on :40/:45/1:00
COOL DOWN (200 yards)
Total Yards: 3100 – 3400
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