If you can arrive a little early to get your membership that would be awesome
600-800 6 kicks for side with fins to help keep feet up
4 * 50 kick descend to 90% EBSC 25's
7 * 200 on 2:50, 3:00, 3:15 or 3:30 looking at 15-20s rest on the first one
1-4 descend to 80% effort
5-7 descend to 87.5% effort
What is 80% vs 87.5%?
In my mind 80% is as fast as you can while ensuring you can maintain technique - stroke count - dolphin kicks off the wall etc, at 87.5% you can may struggle a bit to maintain your stroke and if you do lose it - slow down and correct yourself.
5 times thru
4 * 25 on :35 1 * 50 on 45 - first 3 rounds are different from anything you did on the 7 * 200
400, 300, 200, 100 mix and match 4 strokes
mix and match
pull, kick, swim with fins, swim
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