Friday 10/6

Friday 10/6
SR Development 6-7am

Warm up
100 K
200 Paddles and Snorkels
300 KDS IM
200 Paddles and Snorkels
100 Dolphin K

Main Set
6 x 50 K/S @ 1:00/1:10
2 x 200 (work on turns) @ 2:40/3:10
8 x 50 Scull/Swim @ 1:05 (three sculls top, three sculls windshield wipers, three finishes, under water recovery and repeat within the 25)
2 x 150 (quick turns) @ 1:55/2:15
10 x 50 (4 @ :50, 3 @ :45, 2 @ :40, 1 faster than :35)

2 x 100 drill/swim :10 rest between to cool down

2400 yards