ok, so I was thinking today during my workout in the pool. What if i were to share one of my swim practices with my friends on slowtwitch on a weekly basis? sounds like a good idea yes?
Well as I am a competitive swimmer I'll give you the practice I had today, as it will probably be the hardest this week for me as it still is my pre season.

Today we opened up with 100 meters sprint (choice) at 87% of our best time. (Dive)

I did 100 meters breastroke 1:10:67

10 x 50 meters backstroke - 25 meters kick arms out of water - 25 meters swim. 15secs rest
6 x 75 meters 50 fly 25 4strokes Underwater 2 normal 25 swim, followed by 25 back 10 secs rest.
4 x 100 IM turn index (sprinting redzone into turn)
on 1:50

12 x 100 crawl @ pb of 400 divided by 4 + 2-3 secs

4 - on 1:45 (i brought them in on 1:08)
4 - on 1:35 (1:10)
4 - on 1:25 (1:09/10)

200 easy choice

2 x 300 IM no crawl on 5:30
fly 3/3/3
back 5 strokes left 5 strokes right
breast 3 w/fly kick 3 normal.

4 x 200 pullboy paddles on 2:50 (just bring it in)

6 x 100 Im D.P.S. (distance per stroke) on 2:00
Fly & breast 6 strokes
Back & crawl 12 strokes

4850 meters.

Enjoy.

Ted

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"The aspect of sport that you learn is that you have your good times and your bad times, but you share it with great people." - George Gregan