The Pool Sessions #186

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: Endurance Week - Red Set

My Swim (5100m)

Warm Up (1300)

400 Choice

4x100 Descend @1:50

100 Kick @2:00

4x50 IM Drill @60

200 Pull breathing every 5 strokes

Main Set (2800)

8x50 FS Gallop @60 Desc 1-4

4x50 as 35 FS Kick BR arms to breathe 15 sprint into wall @1:15

3x200 Pull Paddles Neg Split @3:00

2x

4x100 BK @1:45 ~ high stroke rate

400 FS 25 Drill 25 Swim

Sub Set (800)

Fins and Paddles

4x IMO

2x50 Max @2:00

100 EZ @2:00

Cool Down (200)

200 EZ - BK-BR Turn Practice

Suggested @2:00 per 100 Pace (3000m)

Warm Up (600)

200 Choice

2x100 @2:15

2x50 Kick @1:30

100 Pull breathing every 5 strokes

Main Set (1400)

4x50 FS Gallop @60 Desc 1-4

2x50 as 35 FS Kick BR arms to breathe 15 sprint into wall @1:15

3x100 Pull Paddles Neg Split @3:00

2x

2x100 BK @2:20 ~ high stroke rate

200 FS 25 Drill 25 Swim

Sub Set (800)

Fins and Paddles

4x IMO

2x50 Max @2:00

100 EZ @2:00

Cool Down (200)

200 EZ

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