USRPT 2 Sessions

No b.s. today, just training for specific races, the 1000 freestyle and the 100 butterfly.

1000 swimming

3x100
getting going
first 100 backstroke

10x100 free
USRPT
1000 race pace
60-64 age group
13:20 target
1:20 race pace
20 seconds rest
1-3 slower
4-6 on time
7-10 early

200 recovery swimming
switching to butterfly mode

20x25 butterfly
USRPT
100 race pace
1:05 target
16 seconds
40 second send off
fail 6, 13,
stuck to concept with no free rest/stops

cool down about150 yards

3150 yards