I arrived at PHS shortly after 0500 and was in the water with enough time to complete the 1000 choice of warm up. Idid about 700 swim and 300 kicking on my back before we started the workout at 0530. The Friday routine begins with about 15 minutes of treading water, then 75 ez swim. Workout totals for the session are
1000 choice swim warm up
15 minutes treading water 75 ez
5x100 back pull w/bouy
12x75, 3 sets of 4, IM stroke on fast laps, m=moderate, f=fast
1. mmm, mmf, mff, fff
2. fff, fff, fff, fff, fff
3. fff, ffm, fmm, mmm
3x200 free
3000 yards w/15 treading water
All my fly laps were fairly strong.
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