3400 - 4x {500 on 7:00, 200 on 3:00, 100 on 1:30)
50 easy between rounds
first 2 rounds pulling equipment, last 2 rounds paddles only
held 1:15/100 yard splits on all of these. It's amazing how consistent I was on every single one.
400 - 8x50 kick all free, fast kick on 1:20 (hold under 1:00)
1000 - 10x100 free on 1:40 (hold under 1:18). when you touch the wall you must do wall kicks (hands on wall, kick stationary) FAST kick! strong swim
This is the first time I've done wall kicks in a workout like this that I recall. Nice little "extra" to add a little more work in the workout.
100 IM Easy
total 5300
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