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
Heart Rate Matching Set
6 x 50 Kick – Pace 1:10, 1:25, max :15
Get (:06) HR
100 EZ Choice on Back Shake out Legs :WFG
8/12 x 50 Match K HR 1:05, 1:10, 1:20, 1:30
Score – Awareness
2x
2 x 75 25 Straight Arm or FTD
25 Pullout Sculls
25 3rd SMG
150 Swim Strong, Min Legs
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
12/15 x 100 Pull
Desc 1-5(4) ≥1 Interval Slower than Usual
2/3x
4 x 50
25 IMO
25 EZ FR
4 x 25 FR Swim No Legs
2 x 50
25 EZ Tech
25 BTS
200 Tech Swim
200 EZ K NB
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