7 Pax showed for Water Wings this AM. I am glad to be back in the water with the F3 Swimmers.
I happy to say that Scrappy’s stroke has improved so much he looks like a swimmer now! Dallas is next.
The Thang
| Option 1 | (1:50 base) | Option 2 | (2:10 base) | ||
| Warm | 300 Choice | 200 Choice | |||
| Up | 4×50 Choice Drill | :10 rest | 4×50 Choice Drill | :10 rest | |
| Main | 200 Free Fast | on 3:40 | 200 Free Fast | on 4:20 | |
| Set 1 | 175 Free | on 3:15 | 175 Free | on 3:45 | |
| 1 x 25 | on :30 | 1 x 25 | on :35 | ||
| 150 Free | on 2:45 | 150 Free | on 3:15 | ||
| 2 x 25 | on :30 | 2 x 25 | on :35 | ||
| 125 Free | on 2:30 | 125 Free | on 2:40 | ||
| 3 x 25 | on :30 | 3 x 25 | on :35 | ||
| 100 Free | on 1:50 | 100 Free | on 2:10 | ||
| 4 x 25 | on :30 | 4 x 25 | on :35 | ||
| 75 free | on 1:30 | 75 free | on 1:40 | ||
| 5x 25 | on :30 | 5x 25 | on :35 | ||
| 50 free | on :55 | ||||
| 6 x 25 | on :30 | ||||
| 200 Free Fast | 200 Free Fast | ||||
| C/D | 200 Choice | 200 Choice |