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
8 x 50 Desc 1-4 1:15, 1:30, Max :20
4 x 50 10 Ball :WFG
SCULL 10 Mid Scull
10 Feet First
20 Top w/Kick
<300 EZ Pull
Breathe by 50: Get Organized for Speed Control/Self Knowledge Test
3/5/7/9 or 3/5/3/7
800 Speed Awareness Test Record Result Before EZ
200 EZ Swim Mix :WFG
LANE Lane 8 Lane 7 Lane 6 Lane 5 Lane 4 Lane 3 Lane 2 Lane 1
INTERVAL 2:25 2:15 2:00 1:55 1:50 1:45 1:35 1:25
2x
3/4 x 100 Pace (+/- :01) Usual Interval
6 x 50 @ 100s Pace
Min Strokes 1:00, 1:05, 1:10, 1:20
2 x 100 30 BTS Min :30
20 Sprint
50 EZ Tech
4 x 50 Pull – F.L.E.A. Min :15
200 50 FR/50 BK :WFG
Up to 300 Kick Steady —
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