Additionally, the fast pace work is a modification of USRPT. If you are interested in reading more about this--check out this link or you can google it :)
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400/300 mix
200 (25 streamline kick on back / 25 choice backstroke drill)backstroke drill options: hand lead side balance, underwater arm sweeps, back kick w/body roll, 3 pull-6 kicks, frozen arm. Ask for any clarification on drills.
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10/8 x 50 BUILD @:50 / 1:00 / 1:10
Odds-FR
Evens-BK
10/8 x 50 FR 12.5 easy—25 all out—12.5 easy @:50 / 1:00 / 1:10
200/150 pull DPS breathe 3-5-7 by 25
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4 x 25 free build to fast pace you can hold for… @:30 / :40 / :45
16/12 x 25 free holding the above pace @:30 / :40 / :45
200/150 pull DPS breathe 3-5-7 by 25
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12/8 x 25 w/fins @:30 / :40 / :45
Odds-underwater
Evens-IMO (BR is
w/ FR kick)
200 cool down DPS breathe by 3
3000/2400
