15:00 Choice Warm Up
Team Talk :WFG
Recommended Warm Up Drills:
Side Kick vs. Sailboat
Sculling vs. Pullout Sculls
Straight Arm vs. Finger Tip Drag
Catch Up vs. 3rd Stroke Max Glide
Kick
6/10/12 x 50 Pace 4 Groups
200 Course Group Kick 4 Waves
4 x 150 Max :30
50 EZ Pull Breathe 5
50 Catch Up, Light Legs
25 Build or Strong Tech
25 Mid Scull, Min Legs
2/3x – R1@Swim, R2@Pull, R3@ Choice
First 4 Swimmers :10 Apart
200/300 Get Time :WFG
3 x 100 @ 200/300 Pace 2:25, 2:00, 1:50, 1:35
4 x 50 < Avg 100 Pace 1:20, 1:10, 1:05, 1:00
Up to 400 EZ Min Legs
200 Choice Kick 25 BTS 175 EZ
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