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
6/8 x 50
Kick – Pace 1:15, 1:30, Max :20
Get (:06) HR
2 x 50
25 Choice Scull
25 EZ Swim :WFG
6/8 x 50
Match K HR 1:05, 1:10, 1:20, 1:30
Score – Awareness
3/4 x 400
200 Pull Breathe 5
100 Swim Strong
50 EZ Choice
50 Desc 1-4 Max 1:00
3 x 100
25 Scull Choice
50 Choice Drill(s) SLOWLY
25 Tech FR
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
9 x 100 Pace @ Usual Interval ≥1 Interval Slower than Usual
OR
4 x 100 Survive ≥ Interval FASTER than Usual
Up to 300 EZ Tech Swim
200 EZ Choice K
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