Warmup
1 x 300 choice
4 x 150 (50 kick + 50 drill + 50 swim) @20" rest
Preset
8 x 50 spiking 4/8 @30" rest
Turns & Finishes
12 x (20m sprint include race speed turn + 25m sprint into wall w/perfect finish)
Lactate Clearance
1 x 200 R1
Shooters - no fins
8 x 25 (15m underwater + 10m easy) @30" rest
Stretch Cord
4 x against
4 x assist
+ 1 × 25 All-out w/race start for time
Cooldown - 20min standard competition warm down
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