No coach
SCY
Stroke
1.5 hours
4,000 yds
600 swim warm up
4 x 100s IM drill @ 1:55
8 x 50s Br kick @ 1:05
8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke
20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30
100 warm down
600 swim warm up
4 x 100s IM drill @ 1:55
8 x 50s Br kick @ 1:05
8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke
20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30
100 warm down