Wednesday’s Practice: Ladder

400 Warm up (400)

 

Kick Set (600/1200)

Fins & board

6×100 :10r

Odds = steady

Evens= HARD

 

Pull Set (600/1800)

Paddles, buoy, snorkel, band

2×300 Build :10

 

Drill Set (400/2200)

8×2-turn 50’s @ :50 Backstroke

1-4 with a 1 second pause on the wall

5-8 AFAP turns

 

Main Set (2250/4450) all 50’s on :50

5×50 – 4 fast, 1 easy

100 – steady @1:15/1:20/1:30/1:40

4×50 – 3 Fast 1 Easy

200 – Faster @2:30/2:40/3:00/3:20

3×50 2 fast 1 easy

300 – Faster @3:45/4:00/4:30/5:00

2×50 1 fast 1 easy

400 – Faster @5:00/5:20/6:00/ 200@3:20

1×50 easy

500 all out @…/…/300@4:30/200@3:20

 

200 Cool Down (4600 total)

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