Lucky number 3 swim practice

For the third week in a row, we have a snowy Wednesday coinciding with our swim practice….using this as our inspiration, we have decided to embrace this ‘third’ week by making the number ‘3’ the theme of our practice. Enjoy!

WU-300 Fr

3×100 Fr as 25 kick/50 single arm freestyle/25 full stroke on rest :30

**For the single arm freestyle 50, breathe to your opposite (ie if you are using your right arm, breathe to your left side as your right arm enters the water. Switch which arm you are using midway through the 50. The goal here is to breathe in a low profile, meaning you have one goggle in the water, and one out when you go to take your breath**

3 rounds of 3x25s on rest :15 as:

1st 25-15m blast

2nd 25-Full 25 uptempo

3rd 25-EZ

**After the third round, take a second 25 EZ to finish on the end you started**

Primary

300 Fr negative split on rest :20+ 3×50 on rest :10/:15/:20 as 1st 25 FAST/2nd 25 EZ

2×150 Fr negative split on rest :20 + 3×50 on rest :10/:15/:20 as 1st 25 FAST/2nd 25 EZ

4×75 Fr negative split on rest :20 + 3×50 on rest :10/:15/:20 as 1st 25 FAST/2nd 25 EZ

2200 + WD

Kevin Kearney

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