Takes about an hour to get through what is needed - allowing swimmers to prioritize sleep. Anyone is welcome to stay and have a long cool down.
300
3 * 100 descend
4 * 50 descend to 200 pace
2 25's building to a forced high turnover
1 25 at a forced high turnover
4 dive breakouts
max 20 minutes to here
twice thru
20m sprint on 1:00
25m sprint on 1:30
30m sprint in 20m easy on 2:00
timed 100 from a dive
twice thru
20m sprint on 1:00
25m sprint on 1:30
30m sprint in 20m easy on 2:00
timed 50 from a dive
optional sprint
Warm down - including drills for length
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