Focus: Gadget Week

WARM UP (1200 yards)

  • 1 x 300 choice
  • 4 x 150 :20s rest
    100 pull w/ unfamiliar paddles
    50 free swim
  • 1 x 300 kick choice – every other 50 is fast

MAIN SET (2100 yards)

4 x 150 on 2:20
#1: 37.5 moderately fast + 112.5 moderate
#2: 75 moderately fast + 75 moderate
#3: 112.5 moderately fast + 37.5 moderate
#4: 150 moderately fast

1 x 100 EZ

1 x 200 IM kick

4 x 300 on 4:40
#1: 100 moderately fast + 200 moderate
#2: 300 IM
#3: 200 moderately fast + 100 moderate
#4: 300 IM

COOL DOWN (200 yards)

1 x 100 choice kick
1 x 100 EZ free or double arm backstroke

Total Yards: 3500

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