15:00 Choice Warm Up
Team Talk :WFG
Heart Rate Set
6 x 50 Desc 1-3 1:15, 1:30 max :15
Always Sprint Last 5m
2 x 25 EZ Partway Out/In :WFG
10/12 x 50 ≥80% Perceived Effort 1:05, 1:10, 1:20, 1:30
Score – Stabilize Stroke Count
4/6 x 150 50 Breathe 7
Odds: Swim
Evens: Pull 50 3rd SMG
50 Strong, Last 5m Sprint
Power/Technique
3x
200
25 Catch Up, Max Glide
175 Max Effort, Sprint Finish
100
50 Choice Drill
50 No Legs
4 x 25
Odds: Catch Up, Closed Fist
Evens: 3rd SMG
2/3x – Pull
50ALL OUT
Breathe 5 :WFG
2 x 25 Reverse Build Min :10
4 x 25 ALL OUT Min :20
OR
Endurance/Mentality
Choice Equipment
5/8 x 100 Desc 1-4
4 @ Hold #3 Usual Interval
200 EZ Choice :WFG
4/6 x 100 ≤ #3 Usual Interval
200 EZ Choice :WFG
3/4 x 100 Survive ≤ Usual Interval
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