Warmup (900)
500 choice
4x 100 free drill progression
25 fist, 25 knuckles, 50 full stroke with good form
Main Sets
4x 200 stroke or IM 3:30/3:45
8x 50 kick 1:00/1:10
5x 75 free on…
Warm Up (1200 yards)
400 Freestyle
6×50 IM Order (No Free) Drill Down/Swim Return
200 Kick Choice
3×100 Stroke Choice Build-Final 25 into a sprint/10 Sec. R.I.
Main Set (2100 yards)
200 IM Recovery –…
Jim McDonnell Open Water Clinic & Lake Swims (1 mile and 2 mile), Reston, VA
May 26, 2013 6:00 am – 12:00 pm
Swim information, including registration: http://www.restonmasters.com/jmls-lake-swim/event-weekend-timelines/
Registration Closes May 17 (Friday)
As of May 15, nine DCRP team members are registered to participate.
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Jim McDonnell Open Water Clinic & Lake Swims (1 mile and 2 mile), Reston, VA