Broken Miles with Coach Mike Cook

Mike Cook
Mason Makos

We did this yesterday as we came off a big meet and get ready for our mile swim after the holidays.

Warm up
200 swim 200 kick

66x 25 free @30 with snorkels. Stay focus and long

33×50 free to back @1:00. Build to fast flip with good dolphins off each turn

16×100 free odds @1:20 evens @1:10
1×50 all out free

66×25 kick with fins. Every 6th one underwater dolphin to 15 meter @ 35

Also check out Coach Cook’s IM Fast-Pace Set with Rest

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