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Originally written for BSC-JC on May 19, 2022

SR/PS1

#SeniorA #SeniorB #PreSeniorA

12 x 50 EN1 (Odd FR, even BK) @ 1:00 Build tempo on BK

#PreSeniorB

10 x 50 EN1 (Odd FR, even BK) @ 1:10 Build tempo on BK

Rest 4:00 Snorkels


[Do only one of these sets, based on BR Kick base time QUICK HEELS!]

10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:10 *

[10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:15 *

[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:25 **

[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:30 **

[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:40 ***

[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:45 ***

[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:55 ****

[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 3:00 ****

Transiton 3:00 [40:00]

Radical Cobra Progression 20:00 See NOTES


Transition 2:00 BEEPERS

Vertical Kick BR 5:00 [Set Beepers to 1.10 - Heels up quickly at Beep!]


A

20 x 25 BR Swim EN2 @ :45 [BEEPERS, No Pullout, get right to stroke rhythm]

Transition 3:00

B

#SeniorA

2 x 550 FR PULL EN2 @ 7:30 [1:21]

#SeniorB

2 x 500 FR PULL EN2 @ 7:30 [1:30]

#PreSeniorA

2 x 450 FR PULL EN2 @ 7:30 [1:40]

#PreSeniorB

2 x 400 FR PULL EN2 @ 7:30 [1:52]

Transition 3:00











#SeniorA

12 x 50 BR EN2 @ 1:00 TEMPO!

#SeniorB

10 x 50 BR EN2 @ 1:10 TEMPO!

#PreSeniorA

9 x 50 BR EN2 @ 1:15 TEMPO!

#PreSeniorB

9 x 50 BR EN2 @ 1:20 TEMPO!

200 EZ CH

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

How does the algorithm work? Watch this video to learn.

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