Club IM
Warm up
1 x 300 DPS
1 x 200 Kick Choice
3 x 100 +20
Des 1-3
Choice of stroke
4 x 50 Kick +20
Des 1-4
Choice of kick
(1000)
Main Set
4 rounds:
1 x 125 IM +20
By round rotate a 50 stroke (ex. Rd 1: 50 fly then rest of the IM, Rd 2: 25 fly 50 back, Rd 3: 25 fly 25 Back then 50 breast etc.)
2 x 100 Free on Cruise
Moderate effort
4 x 25 +20
Choice of stroke or IM order by round
By 25:
E/f
F/e
25 easy
25 fast
(1700/2700)
3 x 200 pull
Choice of breathing pattern
(600/3300)
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