The Pool Sessions #177

Check out the Guide to the Pool Sessions for help deciphering and using this session!

For more context on this session check out the weeks focus HERE.

Notes: Quality Week - Amber Set

My Swim (4900m)

Warm Up (1300)

400 Choice

4x100 Descend @1:50

4x50 Kick @1:10

2x50 Choice Build @60

200 Pull breathing every 5 strokes

Sub Set (1000)

6x50 BR Double Pull-Out into Breakout Sprint to 25 @60

4x50 BR Pull 25 FS Pull @60

200 BR Pull Dolphin Kick ~ fins

3x100 BR @2:00 ~ stroke focus

Main Set (2400)

4x100 FS @1:30

2x200 FS @3:00

400 FS Push

4x50 Single Arm Sprint @60

200 6KS @3:30

200 Catch Up @3:30

200 Single Arm 2-2 @3:30

400 Smooth FS

Cool Down (200)

200 Choice EZ

Suggested @2:00 per 100 Pace (2400m)

Warm Up (600)

200 Choice

2x100 @2:15

2x50 Kick @1:30

100 Pull breathing every 5 strokes

Sub Set (600)

4x50 BR Double Pull-Out into Breakout Sprint to 25 @60

2x50 BR Pull 25 FS Pull @60

100 BR Pull Dolphin Kick ~ fins

2x100 BR @2:00 ~ stroke focus

Main Set (1000)

2x100 FS @2:00

200 FS Push @4:00

2x50 Single Arm Sprint @1:10

100 6KS @2:15

100 Catch Up @2:15

100 Single Arm 2-2 @2:15

200 Smooth FS

Cool Down (200)

200 EZ

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