Tuesday Sept 23 am / sprint

goldenstateservicesj
Sep 22, 2025
1 min read

400 Maintain stroke count 400 Drill/S/K/Swim 400 increase Stroke rate each 100

4 x 50 descend to 200 Pace 1:00 4 fast turns from centre

Everyone deep end 5-6 heats of 10

3x Dive 25 Sprint walk back

2x Dive 50 Sprint

1x Dive 75 Sprint

Wamdown with fins 6×50 BkK/Br S :50 200 bk 3:15 6×50 BrS/Free kick :55 200 stretch free

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