Half of the team did a T-15 this morning. Here’s what the other swimmers did while the T-15 was going on. Then we all merged for the stroke-count 50s at the end (MAIN SET #2).
WARMUP: 400
400 your choice on your own
MAIN SET #1: 1000
200 IM with fins
150 w/o fins, alternating 25 Free/25 Back, focus on rotation
100 Freestyle pull with pull buoy, focus on streamlining off walls and no breath till 2nd stroke
50 flutter kick on back, holding pull buoy between legs
200 IM with fins
150 w/o fins, alternating 25 Free/25 Breast
100 Freestyle pull with pull buoy
50 your choice kick, with board
MAIN SET #2: 600
4 X 50 Free with fins on 1:10 Count total strokes for the first 50, and get your time. Your goal is to decrease your stroke count by one count on each succeeding 50, and to also decrease your time on each 50.
200 EZ recovery
4 X 50 Free without fins on 1:10. Same deal as above, decreasing stroke count and time.
WARMDOWN: 300
300 EZ
Total Yardage: 2300
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