SCY
10 x 100 on 1:30 EN1 (on 1:20 for traveling swimmers)
alt free/IM
8 x 75 on 1:10 EN1-EN3
descend 1-4 Fr/Strk/Fr; 5-8 Strk/Fr/Strk
12 x 50 IMO/Fr on :50 EN2
8 x 50 S/K on :50 EN2+
9 x 25 Sprint Medley on 1:00 SP3
Traveling Swimmers -
10 x 200
1-5 Free to Back progressive on 2:45 EN2
6-10 Back descend time and add :05 to the interval each 200 - 2:45, 2:50, 2:55, 3:00, 3:05 EN2-EN3
text me times on the last 5 100's.
Non-traveling Swimmers -
T-Bird Sweep and Dive Start Sprints
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