Tu 4400 SCY with the local masters group via
WU: 500, 250 (6:35 3:15)
Main Set:
300 3x200 (2:48s)
300 6x100 IM on 1:45 (1:30s)
300 3x4x50 via Fly Back Breast via 50 swim-50 kick-50 swim-50 kick
4x4x50 via ez, drill, back, all-out
WD: 100 ez
The 300s were 4:24 (for a 350, whoops), 4:07 and 3:38. The 50s all-out were 29-31. This was probably the most non-freestyle I've done since I started up.
'22 IMMD, '23 SwimRun MD
WU: 500, 250 (6:35 3:15)
Main Set:
300 3x200 (2:48s)
300 6x100 IM on 1:45 (1:30s)
300 3x4x50 via Fly Back Breast via 50 swim-50 kick-50 swim-50 kick
4x4x50 via ez, drill, back, all-out
WD: 100 ez
The 300s were 4:24 (for a 350, whoops), 4:07 and 3:38. The 50s all-out were 29-31. This was probably the most non-freestyle I've done since I started up.
'22 IMMD, '23 SwimRun MD