Tuesday Lakeshore 6-7:30

No Backstroke

300 Pull - every 4th 25 long breast or fly

4 * 75 Swim descend 300 Kick

4 * 75 Pull Descend 300 Swim 4 * 75 Pull descend (with paddles?)

6/5 * 100 done as 75 build into a good turn and a fast 25 on 1:40 or 1:55 OSC swimmers do every 2nd

800 with fins 50 slow deliberate drill/50 build/100 long swim

8 * 50 within 1 second of 200 pace

OSC swimmers do 4

20 * 25 Warmdown

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