Friday morning workout!

Hey, Y’all, I’m at a wedding in New England this weekend, and don’t want you to feel abandoned they way your parents likely did…

So, here’s a workout for your Friday morning swimming pleasure! Oh, and please empty the dishwasher and walk dog before you leave for work:)

WU 600 (100 SW-50 K-100 IM Dr-50 K)

  • 12 x 25 desc breathing
    • 3 w/2B’s @ :30
    • 3 w/1 B @ :40
    • 6 w/zero B’s @ :50

Main Set:

  • 6 x 50 STR (25 fist long, 25k build)  @ 1:10
  • 4 x 100 pb FR desc w/:15 R
  • 6 x 50 STR (25 k fast, 25 sw long)  @ 1:05
  • 4 x 75 pb FR build the 25’s w/:15 R 
  • 6 x 50 STR (25 sw long, 25 fast) @ 1:00
  • 4 x 100 pb FR neg split each 100 w/:15 R
  • 6 x 50 STR w/fins @ 1:15 desc 1-4 to very fast, hold speed on 5 & 6
  • 100 EZ

    Partner Kicks:

  • 4 x 25 K chases w/ :20 R
  • 3 x 50 K-IM transition (no back kick w/board…it’s so recreational!!) desc 1-3 w/ :20 R
  • 2 x 75 K speed play w/ :30 R
  • 1 x 100 FAST w/ 1:00 R
  • 1 x 75 K speed play w/:30 R
  • 1 x 50 K FAST w/ :30 R
  • 1 x 25 K EZ
  • 150 EZ SW

4,100 yards (or in Jimmy Green-land: 8,700 meters…way to go, Jim!)

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