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Focus: Sighting and Open Water Turns
WARM UP (900 yards)
- 1 x 200 free
- 1 x 100 sculling – Keep hands lower than elbows
- 1 x 200 kick
- 1 x 100 sculling – Keep elbows near surface of water
- 1 x 200 pull
- 8 x 25 free, sight every third stroke, keep head low
MAIN SET (2400 yards)
- 1 x 100 on 1:50
- 1 x 50 recovery :30s rest
- 2 x 100 on 1:50
- 1 x 200 on 3:10
- 1 x 50 recovery :30s rest
- 3 x 100 on 1:50
- 1 x 300 on 5:10
- 1 x 50 recovery :30 rest
- 4 x 100 on 1:50
- 1 x 400 on 7:15
- 1 x 50 recovery
- 1 x 200 backstroke pull
- 1 x 100 backstroke
COOL DOWN
- 1 x 200 EZ – any stroke you want
- Open water turns in warm pool
Total Yards: 3500
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