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Comp pool 1 77F
with fins:
250 bk
50 labk (left arm back)
50 rabk
200 bk

Noodle pool 85F
10 x 20 pn 1:00 nbfr
10 x 20 on 0:30 fr
10 x 20 on 1:00 UWDK
500 kick


11|3|20 LCM
1000 bk with fins
50 headup fr with fins/snorkel
50 ez

PM SCY Solo @ LRRC

500 swim every 4th 25 head-up scull

6x400 @ 5:30 PINK FR kick w/ fins + BD

5x200 @ 2:30 PINK pull w/ SP + SNKL
100 EZ

4x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00-, 1:00, 1:00+)
1:10 REST
3x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00, 1:00++)
1:10 REST
2x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00, :59++)
1:10 REST
100 @ 1:10 HOLD 1:00 OR BETTER! (:58)

300 EZ FR kick w/ fins + BD

Total: 5300

11/3/2020 Pool Workout

1000 mix

Intervals by round:
4x(3x50 k fl :50/bk :50/br :55/fr w fins :45
3x50 dr :50
3x50 fr d1-3 to threshold :45
fast - 25 fl (13 low)/50 bk (27 high)/75 br (no comment)/100 fr w fins (48 high) + finish 150 ez 2:45)

6x50 dr/sw ez 1:00

100 fr fast (52 high)

200 warmdown

4000y