Friday, October 5

The last Aquathlon practice of the summer:

3-5 x [350 snake swim
     2/3 mile run]

Workout for the Non-runners:

500 warm up
8 x 75 @ 1:20 (kick/drill/swim by 25)
3 x [300 pull w/:30 rest
     3x100 IM @ 1:40 (strong effort)]
4x50 @ :55 (tarzan/swim by 25)
4x50 @ :55 (25 swim/5 pop-ups/25 swim)
4x50 @ :55 (25 dolphin kick on your back/25 swim)
4x50 @ 1:05 (25 feet-first sculling/25 swim)
300 cool down (50 kick/100 swim/repeat)

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