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nphsswimming
Oct 181 min read

Speed & Power

Warm Up:

  • 200 Free

  • 4 x 50 Swim - Choice (Fast 15 yd Breakout)

  • 4 x 50 Kick - Alternate fast/easy kicks with board - CHOICE

Main Set - Speed Work

  • 15 x 25 Swim Choice - RACE PACE - 20 seconds rest

  •  4 x 50 Swim Choice - RACE PACE - 1 minute rest

  • 15 x 25 Swim Choice - RACE PACE - 20 seconds rest

  • Turn Work (8:45)

Cool Down

  • 10 x 25 Swim Choice - Easy off the Blocks w/Streamline

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