I slept in this morning so I headed to the 7pm swim for a change. Monday nights aren't as busy on Tuesday which was a good thing. Warmed up around a 500.
Warm Up Set:
2x100's 50 Drill / 50 Swim
100 swim with paddles on 1:25
300 pull middle 100 breath control every 7
400 FAST (i did this on 4:30 keeping a 1:10 base)
200 swim middle 100 breath control every 5
4x50's on 45 descend
2x25's on 25
then we did some kicking and drilling 50's this time stroke
4x50's stroke on 55
2x25's stroke on 30
The first round I did backstroke and the second round butterfly.
We finished up doing some warmdown over/unders. Those are 50's swim to the deep with x amount of breathes and then back underwater with x amount of breathes. Round one was 3/2, second was 2/1 and the last one was for me fly down with 1 breathe turn taking a breath and back underwater 1 breath.