Uncoached swim for April 8th – No swim at Watermania

Coach Tracey has kindly put together the following uncoached practice for this week for all those wanting to swim on their own on Friday.
* All rests :15/interval unless otherwise stated.
Warm up: 300 – 500 easy choice
Main Set & Cool…
1) 3, 4, or 5 x 100 as 25 dr, 50 easy, 25! (fast)
2) 300, 400, or 500 pull with snorkel
3) 3, 4, or 5 x 100 kk…mix it up! (fins are fine)
4) 4 x 25 OR 50 all out on :30 rest
5) 300, 400 or 500 fin free with fast last 25’s
6) (for those wishing to do a full 3000+ workout)…
4 x 100 OR 6 x 75 Pull with stroke count…count
the last 50 OR 25 of each int. Do not let the count go up!
Total distance ranges between 1900–3100m

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