Service Pool - SCY/(UAA Pool - SCM)
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300 CH
8 x 50 IMO/Free on :55/(1:00)
IMX prep: 400 IM
swim a 400 IM with the strategy of swimming the fly relaxed for the 1st 75, build the last 25 of Fly. Work all transitions. Bring the free home strong!
8 x 50 DK SLOB with fins on :55/(1:00)
IMX prep: 200 Fly
swim a 200 IM. Build by 50's. Make sure to the the stroke low and smooth.
5 x MOPS on 1:00
Free and Back Turns
IMX Prep: 500 Free/200 Back
swim 500 Free by building to 300 and then sprinting last 200...build up kick
swim 200 Back by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.
8 x 50 Breast/Free on :55/(1:00)
work open turns
IMX Prep: 200 Breast/200 IM
swim 200 Breast by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.
swim 200 IM by building 50 Fly, and working the transitions on every stroke.
Start and Turn Practice
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Dryland is coach's choice.
keep it moderate...no getting sore before IMX.
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