Dave and I did the Novaquatics workout this morning at 7:30 instead of Corona Del Mar. RJ called the set at WAC in Irvine under sunny skies and temperatures approaching 90 degrees.
400 warmup
6 x 200 (pull, kick, swim, 1st round free, 2nd back)
6 x 500 (descending 1-2, 3-4, 5-6, last 100 back) on 7:00
6 x 75 (stroke, 50 drill, 25 sprint) on 1:30
Ladder: ascending 50,100,150,200 pull
descending 200,150,100,50 free
200 warmdown
= 6,100 yards
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