Masters 12/8
Warm up:
500/300 swim
200/100 IM drill
8x25s @ :30 sprint cycle 1-4 free, 5-8 choice
(900/700)
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Here is a great article about hand entry. We like to see them go in fingertips first!
https://www.usms.org/articles/articledisplay.php?aid=3294
Main set:
3/2Xs-
1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:20/3:50
3 x 100 free @ 1:30/1:50 descend 1-3
4 x 50
Rd 1&3 kick...25 easy 25 hard @ 1:10
Rd 2 pull @ 1:00
2 x 25 underwater dolphin kick or pull outs
(2250/1500)
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50 Easy
Total 3200/2150
