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Focus: Drafting
WARM UP (1300 yards)
- 1 x 400 free
- 10 x 50 drafting
- alternate leading and drafting by 50s
- first person swims on left side of lane
- second person swims diagonally to the side, just right of legs
- third person swims diagonally off legs of second person
- 2 x 100 kick on 2:40
- 1 x 200 pull
MAIN SET (1800 yards)
- 8 x 200
- #1 (0:00) and #2 (3:30) on 3:30
- #3 (7:00) and #4 (10:25) on 3:25
- #5 (13:50) and #6 (17:10) on 3:20
- #7 (20:30) and #8 (23:45) on 3:15
- 2 x 100 kick on 2:45
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10
- open water turns – move to warm pool
Total Yards: 3300
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