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Gold/SR Workouts - #3, #4

 Gold/SR Workouts # 3, 4

60 Minute Workouts
*adjust intervals if necessary*

#3
500 @75% @7:30
2x200 @80% @2:50
300 @85% @4
2x100 @90% @1:15
100 @95% @1:10

5x50 pull paddles, snorkel, buoy @1
4x50 kick with fins FAST UNDERWATER 15M OFF WALLS @:55
3x50 drill @:50
2x50 kick no fins FAST @:55
1x50 pull breathe on 3 @1

2x200 FAST @2:30
100ez @2
2x150 FAST @2
100 ez @2
2x100 FAST @1:15
100 ez @2
2x50 FAST @:40
100 ez @2
100ez

#4
75 swim @1:10
50 drill @:50
25 kick @:30
4 rounds

400 pull choice

3x25 descend to 3 @:30
2x25 build @:25
1x25 fast @:20
4 rounds

400 kick with fins 50 fast/50ez

75 build @1
3x25 fast @:30
50 build @:45
2x25 fast @:30
25 build @:30
1x25 fast @:30
4 rounds