Pleasanton Seahawks Test Set - 7500
Warm up
400 Swim@ 6:00
300 Pull w/ buoy + paddles @4:30
300 Kick w/ board @5:00
4x50 drill choice @1:00
4x50 build (1-4) @1:30
6x100 swim descend 1-3,4-6 @1:30
4x75 kick descend 1-4 @1:30
4x100 pull w/ paddles descend 1-4 @1:30
8x 50 swim (25 fast/ 25 easy) @1:00
4x50 build to race pace @1:00
Main Set
13x300s descend 1-4, 1 ez, 1-3, 1 ez,1-2, 1 ez, and 1 fast.
Warm Down
Choice but at least 300
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