The Pool Sessions #179

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 - Red 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 (600)

400 FS Pull Paddles @6:30

4x50 FS Build to Sprint @1:15

Main Set (2800)

2x

200 SA FLY @3:45

200 1/1/1 Fins @3:30

200 FLY 1 Extra Kick Between Strokes Fins @3:30

4x50 FLY Fins @1:15

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12x100 IM @1:45 Desc 1-4

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 (400)

200 FS Pull Paddles @4:00

4x50 FS Build to Sprint @1:15

Main Set (1200)

2x

100 SA FLY @2:30

100 FLY Left/Right/Full 1/1/1 Fins @2:30

100 FLY 1 Extra Kick Between Strokes Fins @2:30

2x50 FLY Fins @1:30

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4x100 IM @2:30 Desc 1-4

Cool Down (200)

200 EZ

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