With the first big snow of the season (about 2 feet!!!) in the Albany area, here is a ’24’ inspired swim practice…
WU: 3×200 as:
1-Fr, long and controlled
2-Pull
3-Drill/Swim by 25
**Take :30 between each 200
Pre-set
2 rounds of:
3×50 on rest :20; build the 2nd 25 into a strong finish
6×25 Fr on rest :15, descend 1-3, 4-6
Primary
3×100 Fr 50 build/25 EZ/25 FAST on rest :20
**Be sure to control the start of the build on each 100
4×50 Pull on rest :20, keep stroke count the same for each 50
2×100 Fr 50 build/25 EZ/25 FAST on rest :20
**Be sure to control the start of the build on each 100
4×50 Fr on rest :20, keep stroke count the same for each 50
1×100 Fr 50 build/25 EZ/25 FAST on rest :20
**Be sure to control the start of the build on each 100
4×50 alternate Pull, Swim by 50 on rest :20, keep stroke count the same for each 50
Total: 2400 + WD