500 agility paddles warmup
500 - 5 x 100's free under 1:10 on 1:20
5 x 75's recovery IM rotation on 1:15
5 x 50's 3/4 hesitation drill on :40
5 x 25's easy on :30
400 kick
4 x 100's free under 1:10 on 1:20
4 x 75's IM on 1:15
4 x 50's drill on :40
4 x 25's free easy on :30
300 finger paddles
3 x 100's free under 1:10 on 1:20
3 x 75's IM on 1:20
3 x 50's drill on :40
3 x 25's free on :30
200 pull fast (2:10)
2 x 100's sprint (1:08) on 1:20
2 x 75's recovery IM on 1:15
2 x 50's drill on :40
2 x 25's free on :30
100 ankle band, no buoy or paddles (1:20) rest :40
100 sprint (1:08) on 1:20
1 x 75 IM on 1:15
1 x 50 fly strong (:30)
1 x 25 back recovery
50 kick easy
5,300 yards total in 1:10
This Saturday is a pentathlon in St. George. Going to taper a bit this week.
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