Jan 11, 2021 – University of Hawai’i

Monday morning starting with a 200 freestyle race pace workout for the University of Hawai’i Swimming & Diving team.

Workout AM

400 Fins 200 Long Swim + 100 Social Kick + 4 x 25 no air OYO

3x
6 x 25 @ :35 w/ snork [Odd: 1 LD + 1 Full, Even: Reg 10/12 strokes] (Rd 3 w/ Pads)
3 x 50 Kick 25 FL/25 FR Rd 1: @50 – Rd 2 @ :45 – Rd 3 @ 50/45/40
2 x 25 @ :40 15M UW HARD

3x
200 @ 2:40 Pull NS (buoy only)
2 x 25 @ :35 Push + Flip + 3 cyc FAST!
2 x 50 @ :50 Desc by rd 1-3 to P200 Feel

2x
100 @ 1:40 Pads/Snork 3K + 10 strokes
200 @ 3:00 100 Kick / 100 Swim UNDER 2:30

8 x 75
3 @ 1:05 1-3 FAST, 5-7 FASTER – 1. U 43, 41, 39 – 2. U 47, 45, 43; 1 @ 1:30 Reset

6 x 50 @ :50 2 @ 200 Pace / RED + 1 easy

50 easy @ 2:00

2x
100 @ 1:40 Pads/Snork 3K + 10 strokes
200 @ 3:00 100 Kick / 100 Swim UNDER 2:25

8 x 75
3 @ 1:10 1-3 FASTER, 5-7 BEST AVG; 1 @ 1:30 Reset

6 x 50 @ 1:00 2 @ 200 Pace / RED + 1 easy

8 x 25 @ :30 MAX w/ FINS

200ez

WORKOUT TOTAL: 5950

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