5-14-24 Speed and Stamina Combo
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Warm-Up 900/20:00 1x200 Free Loosen 1x200 Kick 1x200 Pull 4x75 Choice Stroke -25 Scull -50 Build Main Set 2700/60:00 2 Rounds 5x50 @10-15...
5-11-24 Bloom and Zoom
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Warm-Up 600/15:00 1x200 Loosen 1x200 Kick 1x200 Pull Main Set 3200/70:00 4x25 @10s Rest Choice Kick-Half Fast Half Easy 4x25 @10s Rest Cho...
5-9-24 Aqua Power Hour
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Warm-Up 1700/30:00 1x300 Loosen 3x100 @15s rest I.M 1x300 @20s Rest Pull 4x25 @10s Rest Choice Stroke Drill 1x200 @20s Rest Kick w/ Fins 4...
5-7-24 Spring into Strokes
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Warm-Up 1350/25:00 3x150 @10-15s -50 Distance Per Stroke -50 Barrel Roll -50 Zipper Drill 4x100 @10-15s -O Pull -E I.M 200 Choice Kick 4x50...
5-4-24 Aqua Spring Sprint
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Warm-Up 1000/25:00 1x200 Free Loosen 1x200 Choice Kick 4x75 @10s I.M.O K/D/S 4x50 @10s Desc. 1-4 4x25 @10s Sprint Cycle Main Set 2700/60:0...
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