IM TURN SET: 3 x (4 x 50 IM on 1:10) (WHITE ZONE) First set of 3 x 50 is 25 fly + 25 back – two handed touch followed by an open turn
Second set of 3 x 50 is 25 back + 25 breast – one handed touch on back followed by
Option 1: backwards somersault into breaststroke pull out
Option 2: sit and spin into a two foot push off with toes pointing to sides of pool
Third set of 3 x 50 is 25 breast + 25 free – two handed touch followed by an open turn
MAIN SET (2200 yards)
9 x 100 on 1:35 or 1:50(PINK ZONE)
1 x 100 EZ
3 x ( 4 x 100 IM)
First set of 4 x 100 IM is kick w/ :15s rest (PINK ZONE)
Second set of 4 x 100 IM is drill w/:20s rest (WHITE ZONE)
Third set of 4 x 100 IM is descend on 2:00 or 2:15 (PINK to RED ZONE)
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