Fast Twitch -- Week 4 (Saturday, April 7)

Saturday a.m. with Ford Masters long course

500 warmup

2x200 swim on 3:00 (held between 2:37-2:40, my aerobic base)
100 easy
4x50 kick on 1:00 (eight dolphin kicks off wall, then flutter on back with Zoomers)
3x100 swim on 1:30 (50 back/50 free, just making the interval)
100 easy
3x100 kick on 2:05 (I did breast with no board; the guys with fins were going on 1:45)
4x50 swim on :45 (I opted out of this, doing 4 breakouts on :50)
100 easy
2x200 kick on 4:10 (IM)
100 easy

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