15:00 Choice Warm Up
Team Talk :WFG
Side Kick vs. Sailboat
Sculling vs. Pullout Sculls
Straight Arm vs. Finger Tip Drag
Catch Up vs. 3rd Stroke Max Glide
Modified K Set
4/6 x 50 Pace 1:15, 1:30, Max :20
2 x 50 10 Ball :WFG
SCULL 10 Mid Scull
10 Feet First
20 Top w/Kick
4 x 25 Strm Bk K Min :10
3x – Desc 100’s by Round, Last Round Threshold
5 x 100 Pace ≥ 1 Interval Slower than Usual
100 50 SUPER EZ Non FR :WFG
50 FR Tech
LANE Lane 8 Lane 7 Lane 6 Lane 5 Lane 4 Lane 3 Lane 2 Lane 1
INTERVAL2:25 2:15 2:00 1:55 1:50 1:45 1:35 1:25
400 EZ Pull Breathe 5/7 or 3/7 by 50 :WFG
(5 x 100) @ 800 Pace Interval that gives ~:10 Rest
6 x 50 @ 800 Pace, Min Strokes 1:00, 1:05, 1:10, 1:20
200 EZ Pull Breathe 5 or 7 :WFG
4 x 25 SPRINT Min :20
300 Swim
200 Kick
100 Scull
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