O2 Swimming

Keep swimmin Monday Workout #23,416
Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Main set: 200 free for time
3 x 100s descend
200 back
300 pull ankle buoy, drop for the last 100
200 IM
300 with Manta paddles, drop for the last 100
6 x 50s mix REAL SPEED and some stroke
100 easy free
Cool down: 100 corkscrew
100 lazy IM
________________________________________________
Total: 3300 yards... **Anyone notice we are up 100 this Monday?

Monday Swim Workout ~
Warm up: 300 free
300 drill/swim
300 kick/drill
100 IM
Mainset: 600 free at 80% with Agility paddles, drop for the last 100
400 free with ankle buoy, drop for the last 100
200 back
100 free on the clock
200 Stroke..IM, Back, breast, whatever....
3 x 100s free descend
4 x 50s choice (only 1 can be free)
Cool down: 100 corkscrew
100 lazy IM
_________________________________________________
Total: 3,200 yards. ****Starting to work more on both SPEED and STROKE (not free) this time of year. No long breaks on the wall... 1 minute is way too long.... HINT !!!