15:00 Choice Warm Up
Team Talk :WFG
Pre Set
200
25 Bk Strm K
50 Side K
25 Drill Choice :WFG
10/16 x 50
Best Score: 1:05, 1:10, 1:20, 1:30
Minimize Strokes + Time
8 x 25 Kick, Desc 1-4, #4 ALL OUT Min :10
Up to 200 EZ Choice Reorganize Lanes
5/8 x 100
>80% Perceived Effort Usual Interval
Confirm w/:06 HR
Pace (+/-: 03)
100 25 Scull/25 Drill :WFG
6/10 x 50
Pull, Strong
Breathe 5 1:00, 1:05, 1:10, 1:20
**Repeat each Section if Pacing is Inconsistent
**Same Interval Throughout (≥ Usual Interval)
**Maximum 1:00 Rest Between Sections
5 x 100 5 EZ (+/- :05)
4 x 100 4 Medium (+/- :03)
3 x 100 3 Fast (+/- :01)
(2 x 100)2 Faster (+/- :05)
(1 x 100)ALL OUT (Must be Fastest)
Up to 300 EZ Swim
Up to 200 Choice K
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