SQUID practice 17-2016.
Jul. 5th, 2016 08:06 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
angledgeWARMUP = 400 yards
400 mixed free/back with some drills
FIRST SET = 300 yards
12x25 :30
odds: kick as far as you can off the wall, then freestyle
evens: stroke (I did IM order by 25)
SECOND SET = 1,800 yards
1-3: free 2:40
4-6: IM (no free) 3:20
7-9: kick (I did a mix of free, breast, & back - no board) 3:20
10-12: free 2:40
THIRD SET = 300 yards
100 easy free
8x25
odds: sprint free :25
evens: easy free :30
WARMDOWN = 200 easy free
Total workout = 3,000 yards in ~75 minutes.
I did 2,900 yards.
2016 cumulative distance = 43,975 yards (25.0 miles).
400 mixed free/back with some drills
FIRST SET = 300 yards
12x25 :30
odds: kick as far as you can off the wall, then freestyle
evens: stroke (I did IM order by 25)
SECOND SET = 1,800 yards
1-3: free 2:40
4-6: IM (no free) 3:20
7-9: kick (I did a mix of free, breast, & back - no board) 3:20
10-12: free 2:40
THIRD SET = 300 yards
100 easy free
8x25
odds: sprint free :25
evens: easy free :30
WARMDOWN = 200 easy free
Total workout = 3,000 yards in ~75 minutes.
I did 2,900 yards.
2016 cumulative distance = 43,975 yards (25.0 miles).
