Starting and Passing #1
Warm-up: 4 x 50
Drill: 8 x 25
Main Set:
8-10 x 100 with 30 seconds rest
Odd 100s do the 1st 25 fast then then next 75 at a moderate pace
Cool-down: 200 easy
Total 1,400-1,600 yards
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Starting and Passing #2
Warm-up: 200 easy
Drill: 8 x 25
Drill 25 / swim 25 fast
Main Set:
Swim 4-5 x 300 with 30 seconds rest
Swim the 1st, 5th and 9th 25 fast and the rest at a moderate pace. This is the 1st 25 of each 100.
Cool-down: 4 x 50
Total 1,800-2,100 yards
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