The Lane Line

I'm in a little bit of rest mode this week because my meet is this weekend, so this was sort of a mix of some stroke and aerobic yesterday. I have some speed work from my Masters coach coming later today, will post that when I finish.

W/U (900):

300 swim
200 k w/fins

8x50 @ :50 DPS
1-4 w/pads & buoy
5-8 just pads

Main (1500):

3X{rd1 - swim, rd2 - pull, rd3 - kick no fins

1x200 - smooth @ 2:40; 2:40; 3:30
1x150 - 200 pace @ 2:00; 2:00; 2:45
1x100 - smooth @ 1:20; 1:20; 2:00
1x50 - FAST @ :45; :45; 1:00

Stroke/Breath Control (750):

25's - free no breath
50's - free 1 breath
75's - free 2 breaths

25 - fr
50 - br/fr
75 - bk/br/fr
50 - br/fr
75 - bk/br/fr
100 - bk
100 - br
75 - bk/br/fr
50 - br/fr
75 - bk/br/fr
50 - br/fr
25 - fr

50 easy

Total: 3400