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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