Focus: Turns
WARM UP (1300 yards)
- 1 x 200 choice
- 12 x 50 on :55
- 1 x 200 pull
- 4 x 75 choice kick – no board on 1:45
MAIN SET (1600-2000 yards)
- 8 x 2-turn 50s choice starting in the middle of the pool on 1:05
- 2 x 200 :30s rest – 100 pull + 100 free
- 4 x 100 starting in the middle of the pool :20s rest
12.5 fly + fly to back turn
25 back + back to breast turn
25 breast + breast to free turn
12.5 free - 1 x 400 country club IM (50 stroke + 50 free)
- Bonus: 2 x 200 on 3:00
First 100 is 2-beat kick, second 100 is 6-beat kick
COOL DOWN (200 yards)
- 4 x 50 on 1:10 EZ
Total Yards: 3100-3500
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