WARMUP: 400
BACKSTROKE FLIP PRACTICE:
For those who can do flip turns.
From the flags into the shallow-end wall, alternate:
L-R-L-crossover & flip
R-L-R-crossover & flip
FLIP-TURN PRACTICE:
For those who are just learning to flip.
Noodles & pull buoys
IM SET: 600 + 100
Fins optional in your lane.
Four rounds of 3 X 50:
FL/BK
BK/BK
BR/FR
100 EZ recovery
MAIN SET: 900 + 100
Lane 1 can wear fins for this set.
Lane 2, fins are optional in your lane.
All other lanes: no fins.
9 X 100 freestyle on the fastest sendoff you can handle
100 EZ recovery, choice
WARMDOWN: 200
Those going to the meet do at least 2 starts from the blocks.
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