Taper mode today.
WARMUP: 800
400 easy with fins
200 easy kick
8 X 25 on :40
* Odds: 4 strokes Fly --> Free
* Evens: Double underwater pullout --> Free
MAIN SET: 1100
If you have a Tempo Trainer, put it in Mode 2 and use it for the fast swims in the main set. E.g., if you're targeting 26 seconds in the 50 free, set the TT to beep every 13 seconds.
2 X 25 relaxed on :40; aim for maximum distance per stroke (dps)
1 X 50 ALL OUT from the blocks
200 easy recovery (a good time to do some sculling)
2 X 25 relaxed on :40; maximum distance per stroke
1 X 50 ALL OUT from the blocks
200 easy recovery (more sculling)
1 X 25 with a turn ALL OUT from the blocks
125 easy recovery
1 X 25 with a turn ALL OUT from the blocks
125 easy recovery
8 X 25 on :45
* Odds: Double underwater pullout --> free
* Evens: Move 6-7 yards away from the wall, and tread water while facing the wall. Swim the 6-7 yards toward the wall at RACE PACE and execute a race-pace turn and race-pace breakout. Then swim easy for the rest of the length.
WARMDOWN: 100
100 easy choice
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