Friday, November 4, 2016

Workout for week 5 (Part 4), November 5th, 2016

11/5/16  Saturday

10 min mix warmup
4 x 300 (100 Dr/100 K/100 S) Rev IM order
8 x 25 on 45 K 2 each stroke #1 build, #2 Sprint
8 x 25 on 40 S 2 each stroke #1 Drill, #2 Swim

Other/Stroke
8 x 100 2 each stroke IM order #1 drill, #2 swim
400 IM S/Fr x 25 + 2 x 200 IM #1 Dr, #2 swim
8 x 100 Free EN1 R:20-30

Dist/Free
4 x 150 KDS x 50
400-300-200-100 Pick a distance for a stroke pull
400 EN1
2 x 400 #1 EN2 - tolerable and hard, #2 Hard and unforgettable.  EN2+
4 x 50 EZ cool

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