Double Devil Update

Monday Swim

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:
4x100's Kick
2x100's 50 Drill / 50 Swim

Main Set:
100 swim with paddles on 1:25
200 swim
300 pull middle 100 breath control every 7
400 FAST (i did this on 4:30 keeping a 1:10 base)
300 swim
200 swim middle 100 breath control every 5
100 swim

4x50's on 45 descend
2x25's on 25

50 easy

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.


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