WARMUP: 400
SKILL SET: 200
4 X 50 with pull buoy (or with Zura fins)
Scull down…swim back.
MAIN SET: 1600/1200/800 + 200
Faster lanes do the set as 8 X 200. Middle lanes do 8 X 150. Beginner lane does 8 X 100.
8 X 200
Odds: Pull with pull buoy and paddles
Evens: Swim with fins, descend time 2-4-6-8
200 EZ recovery, choice
MAIN SET FOR THOSE HEADED TO NEMSCY CHAMPS: 1400
1 X 400 IM with fins
2 X 25 resisted tether
1 X 300 IM with fins
2 X 25 resisted tether
1 X 200 IM (no fins)
4 X 25 on the tether (2 resisted and 2 assisted)
1 X 200 IM (no fins)
4 X 25 on the tether (2 resisted and 2 assisted)
WARMDOWN: 200, plus 2 starts from the blocks for those going to the meet
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