Here is a mid week practice for those looking to add another swim:
WU-200 Fr/200 Pull
4×75 Fr as 25 fist closed/50 open hands (focus on feeling the water on the forearm to catch)
200 Fr build by 50
Primary (2 rounds)
300 Fr as 25 uptempo/75 Distance per stroke x3 on rest :30
2×25 Fr on rest :20-establish body line and head position on the push off
200 Fr as 50 uptempo/50 Distance per stroke x2 on rest :20
2×25 Fr on rest :20-establish body line and head position on the push off
100 Fr as 75 uptempo/25 Distance per stroke x1
2×25 Fr on rest :20-establish body line and head position on the push off
Rest 1:00 between rounds
2400 + WD
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