WARMUP: 400
400 your choice, on your own
MAIN SET #1: 500
Focus is on the turns — being in eyes-down, laid-out position on BR and FL at each wall, and kicking fast into the wall when tr from BK to BR. Our fastest lane went on a :30/25 base for sendoff. Take approx. :25 RI for the 100…:20 on the 75s…:10 to :15 on the 50s and :10 on the 25s.
1 X 100 IM
2 X 75 FL/BK/BR…BK/BR/FR
3 X 50 FL/BK…BK/BR…BR/FR
4 X 25 IM order
MAIN SET #2: 300
12 X 25 Choice
Odds: Half FAST…half EZ
Evens: Half EZ…half FAST
MAIN SET #3: 500
Repeat Main Set #1, but with fins.
MAIN SET #4: 300/500
Fastest lane had time for 5 X 100. Middle lanes had time for 3 X 100.
5 X 100 Freestyle pull with pull buoy and Zura hand paddles.
Normal breathing pattern on first 25…then B+1, B+2, B+3 by 25 on the next three lengths. Repeat this breathing pattern on all the 100s.
WARMDOWN: 100 to 200 EZ
Total Yardage: 2300/2500
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