Warmup
1 x 400 choice
4 x 100 Fr Swim Build by 25’s, Dec 1-3 @ 2’00”
#1 - no breath last 15m
#2 - no breath last 10m
#3 - no breath last 5m
#4 - normal
4 x 50 Stroke Dec 1-4 (Last 15m Fly Swim MAX) @60"
Preset
8 x 75m IM Switch
2 x (Fr 25 / Bk 25 / Br 25)
2 x (Bk 25 / Br 25 / Fly 25)
2 x (Br 25 / Fly 25 / Fr 25)
2 x (Fly 25 / Fr 25 / Bk 25)
4 x (4x 50) @60"
#1. Free R1
#2. 25 Free R1+ 25 Stroke fast
#3. 25 Stroke fast + 25 Free R1
#4. Stroke R1
**60" rest in between sets
Lactate Clearance
1 x 200 R1
Olympic Turn Test
GOAL = Can you make same time?? IF NOT TURN NEEDS WORK!!!
50m Free Swim All Out for Time + 30 sec Rest + 45m Free Swim with 2 turns 15m/15m/15m All Out
**45m = Start at Wall Push Max Fr Swim out to 15m T/turn + Max Free turn at wall & Max Fr back to 15m
50m Stroke Swim All Out for Time + 30 sec Rest + 45m Stroke Swim with 2 turns
**Same as Above
Cooldown
20 minute after race standard cooldown
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