The Lane Line

Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

W/U (800):

400 swim - 75fr/25st
200 kick w/ fins
4x50 @ :50 dr/build free w/ fins

Main (2000):

5x400 swim freestyle
1 - smooth @ 5:20 (Aerobic Base - AB)
2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
3 - n/s @ 5:20 (AB)
4 - swim @ 5:00 (AB -:05/100)
5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

Recovery (300):

6x50 @ 1:00 fr/bk easy

Stroke - Optional (600):

8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

100 easy

Total (no stroke): 3000
Total (full workout): 3700

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