Lets go swimming at 0515, I have to start getting there earlier, it is like I am one of the scragglers coming in towards the end of warm up. I still warm up with at least 500, at least 200 fist swimming.
6x100 kick, 3 w/o fins, mostly dolphin, 3 w/fins on back dolphin all
300 scull/scull/swim,4x75
8x75, IM, no back 4times/no free 4times
8x25 dropped stroke on 30
200 scull/scull/swim
2x(3x75) hard/easy/easy, easy/hard/easy, easy/easy/hard, hard is fly
6x25 fly/free on 30
6x50 dolphin on back w/fins, 10 seconds rest
2800 yards+600 warm up
This was the full workout. I was out of the locker room at 0710.
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