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Friday June 4th
Thursday March 18th
3:30-4:30
Warm-up: 1200
300 Mix Drill & Swim Choice
4 x 25's UWDK @ :30
300 Kick/Swim by 25
4 x 25's UWDK @ :25
300 Scull/Pull
4 x 25's UWDK @ :20
Split up the Divisional swimmers/AGS swimmers
Divisional Swimmers
Pull: 1600 (1-8 FR, 9-16 NC)
16 x 100's Pull neg. split [5/8] @ :20 R
8 x 25's Sprint/EZ @ :40
200 EZ
[3200]
AGS GROUP
Do 16 x 25's @ :45
1- Build
2- Breakout
3- Fast Finish
4- EZ/no breath
100 EZ
Any swimmers going 200s+ can do some EZ 100's Pull @ :20 R (up to 8)
Sprinters can go 2 dive 25 sprints @ 90% effort or anything else they want
Should do EZ 300
Thanks!!!!!!!
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Wednesday March 17th
3:30-5:30
Warm-up: 1200
300 Mix Drill & Swim Choice
4 x 25's UWDK @ :30
300 Kick/Swim by 25
4 x 25's UWDK @ :25
300 Scull/Pull
4 x 25's UWDK @ :20
Pull: 1000 (go each distance half NC/half FR)
4-3-2-1 Pull [6] @ :30 R
Main Set: 600
12 x 50's DPS/Build @ 1:10 1-6 FR/7-12 choice
Relay Exchanges 15-20 min.
3 x Broken 50's or pace for 200+ swimmers
Coach Choice warm-down
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Tuesday March 16th
3:30-5:30
Warm-up:
100 Swim
100 Kick
100 Pull
Repeat x 4 (odd rounds FR, even rounds non-FR)
Turns
16 x 25's 1-turn from mid pool @ :40 build in/out
Breath Control
12x 25's no breath @ :40
Age Group Sectionals
1 x 200 [75 6 effort/25 build to 8 effort] @ :30 R
12 x 25's @ :30 alt. [5] effort/[9] effort
Repeat x 3
Coach Choice warm-down
Divisional Group
1 x 200 [7] @ :25 R
2 x 100's [7]/[8] by 50 @ :20 R
8 x 25's [9] @ :10 R
100 ez @ 2:00
Repeat x 3
Coach Choice warm-down
EVERYONE STRETCHING
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