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SQUID practice 4-2015.
WARMUP = 350 yards
350 continuous easy mix - mostly free, some free drill, some stroke
FIRST SET = 400 yards
4 x 50 free build 1:00
4 x 50 IM by 50 build 1:00
SECOND SET = 1,500 yards
3 times through --
2 x 100 IM :30 rest
2 x 75 pull stroke IM order by rep (i.e., first time through fly, second time through back, etc.) :20 rest
6 x 25 stroke HARD :10 rest
TURN DRILL = 300 yards
6 x 50 choice of short-axis stroke starting in middle of pool - focus on fast, legal two-hand turns
NO WARM DOWN (helped take out lane lines)
Total workout = 2,550 yards in ~90 minutes.
I did 2,500 yards (I skipped 50 yards of the breastroke pull, because that shit is ridiculous).
Cumulative distance with the SQUID = 8,750 yards (4.97 miles).
350 continuous easy mix - mostly free, some free drill, some stroke
FIRST SET = 400 yards
4 x 50 free build 1:00
4 x 50 IM by 50 build 1:00
SECOND SET = 1,500 yards
3 times through --
2 x 100 IM :30 rest
2 x 75 pull stroke IM order by rep (i.e., first time through fly, second time through back, etc.) :20 rest
6 x 25 stroke HARD :10 rest
TURN DRILL = 300 yards
6 x 50 choice of short-axis stroke starting in middle of pool - focus on fast, legal two-hand turns
NO WARM DOWN (helped take out lane lines)
Total workout = 2,550 yards in ~90 minutes.
I did 2,500 yards (I skipped 50 yards of the breastroke pull, because that shit is ridiculous).
Cumulative distance with the SQUID = 8,750 yards (4.97 miles).