Welcome Back!

Focus: Long Neck position
Warm-up: 10 minutes, use neck feedback device
Kick Set: 2 x (25 fast, 25 EZ, 50 fast, 50 EZ)
Drill Set: 4 x (25 arms at sides + 25 Left arm lead + 25 Right arm lead + 25 6K-3S-6K)
Main Set: 4-8 x 200 Heartrate repeats (110 bpm for aged 55 + swimmers, 120 bpm for the rest)
Cool Down: 200 Easy backstroke

Yardage: 1700 – 2500 + warm up

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