3:45-6 (arrive to enter at 3:30) leave pool at 5:50)
600 with fins by 100
head position (breath every 5 if free)
entry (free 30 degrees single whole, back pinky and wide, Fly thumb, Breast keep arms up front
accelerate through finish
400 Pull limit stroke count
300 with fins as above - different stroke(s)
200 Pull build
6 * 50 IM switch with full speed into walls on 1:10 (30 min to here)
12 * 75 - Max efforts on 2, 3, 3, 4, 4, 4, then on 5:00 for the last 6
- easy swimming during rest is highly recommended (this is a 50 min set)
8 * 75 on 1:20 RA/LA/Swim
12 * 50 on 1:10 - maintain a constant speed through 50 1-2) RA only with PB and Paddles 2-4) LA only with PB and Paddles 5) RA with strong kick 6) LA with strong Kick
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