500 IM pyramid
2 options
DISTANCE:
8 x 200
2 @ 315/330/4
1 @ 3/315/350
1@ 245/3/330
12 x 50 @ 55/60/70
as:
1 bk 3 free
2bk 2 free
3bk 1 free
total distance 2700m
SHORT DISTANCE:
6 x 50 kick as 2 choice @ 55/60/70/80
1 fly @ 120/130
1 breast@ "
2 choice @ 55/60/70/80
200 best stroke drills
100 swim
4 x 25 @ 40
as: 1 smooth 1 build 2 strong
Broken 100 for time
push 100 trying to equal above broken 100 + 6 seconds
100 easy
Total distance : 1500m
Yearly distance 42,400m
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