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PM SCY w/ Trip @ LRRC

9x100 @ 1:50 25 kick H.A.S./25 scull/25 kick H.A.S./25 swim w/ SNKL

100 @ 1:20 (1:07+)
200 @ 2:40 (2:15+)
300 @ 4:00 (3:20+)
400 AE FR kick H.A.S. w/ SNKL
300 @ 4:00 (3:24)
200 @ 2:40 (2:11)
100 @ 1:20 (1:02)

100 FLOAT

Total: 2600

SCY

Warm up
2 x 200 3:15
4 x 50 1:15 stroke
4 x 75 1:15
6 x 25 :30 strong

Kick set
2x
1:00 [vertical kick]
1 x 100 2:15
4 x 25 :45 fast

Main set
6 x 100 2:00 alt. 1easy/1fast
6 x 50 1:15 alt. 1easy/2fast
6 x 25 :45 all fast
[All swims choice]

Freestyle set
2x
1 x 400 6:00 long & strong
4 x 100 1:30 desc 1-4

Warm down
4 x 50 1:00

Total:4300

Thursday, 1/17/2019 Pool Workout

Took a bit of time to get into it today, started out pretty stiff. Was a good refresh workout though, did some fast stuff but wasn't totally gassed by the end like the past few workouts.

3x{100 fr 1:25
100 IM 1:35
100 bk 1:45
100 k 1:55}

4x{4x25 :30 SLOB/k on side fast/1-arm/build}

4x(125 fr cruise 2:10
100 bk/fr 1:40
75 bk 1:10 D1-4 (:52, :49, :47, :42)}

6x50 dr/sw 1:00 EZ

4x{4x25 br :30 build/KPK/streamline K/SLOB fast
50 EZ 1:00}

2x25 fast off blocks, 25 ez between
//My starts are *really* bad. Like, it's obvious I haven't been off the blocks since early November. Oof.

100 warmdown

3900y