Focus: Neck & Up: On Deck Paper cup on neck bird dog challenge

Warm-up (1000 yds)

  • 1 x 400 choice – Long neck and relaxed recovery
  • Vertical Kick while telling a joke to 100 Light Bulbs
  • 8 x 25 power -offs on :30
  • 1 x 200 choice pull
  • 2 x (4 x 25 choice (same stroke for 4 x 25) on :35)
    #1: Fast à EZ, #2: EZ à Fast, #3: All EZ, #4: All fast

Main Set (1500 yds, 40ish minutes) –

6 x ((4 x 50 on 1:00)+ (50 EZ on 2:00))   = 1500 yds               
Odds are 15yds fast and 35yds EZ
Evens are 35yds fast (inc. turn) and 15 yards EZ
Rounds 1&2: Swim
Rounds 3&4: Paddles
Rounds: 5&6: Paddles and Fins

Cool Down (200 yds)

  • 4 x 50 choice on 1:00

Total Yardage: 2700

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