Thursday – Track / 5 am

Led by Jennifer Sturgess

Wednesday – Swim

Warm-up

.

200 choice

300 drills

.

Main Set

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8 x 100 free

-1-4 – First 25m/y @sprint – Last 75m/y @moderate 15RPS

-5-8 – First 75m/y @tempo – Last 25m/y @sprint 15!sec ri

.

2x

(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint

15 – 60 sec recovery )

.

Cool Down

.

300 swim/drill mix