10 x 75 on 1:30 DKS EN1
no 2 consecutive 75's same stroke
9 x 25 on :30 SP3
Sprint Medley, at least one cycle kick
3 x 300 on 5:00 EN2
Free, Back, IM by 100's
12 x 50 MOP on 1:10 EN2-SP3
crisp turns: when in doubt stretch it out, be small at the wall, no breathing off free turns
50 medium speed focus on form
50 medium-fast speed increase velocity while maintaining form
50 fast, put it all together
5 x 150 on 3:00 EN2
50 brst or dolphin kick
50 scull w paddles
50 breast w paddles
Shallow end for remainder of practice:
10 minutes of block start practice
40 x 25 on :30/:40 EN2
odds are Fly swim
evens are DK SLOB
4,850 meters
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