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Tuesday September 13
IMs and Transitions in preparation for MVM's 8th Annual Alan Liu Meet. Chris and Griff coaching
Warm up
  1. 600 choice
    (600/600)
Drill
  1. 1x200 freestyle, easy pace max DPS

    3x150 (50 kick/50 choice of drill/50 swim)
    Do one each of the nonfreestyle strokes.

    1x200 IM, easy pace, max DPS

    (750/1350)
Main
  1. Part 1:

    1x200 free on cruise+10 sec
    1x100 (50 fly/50 back) on cruise+30 sec
    1x200 free on cruise+10 sec
    1x100 (50 back/50 breast) on cruise+30 sec
    1x200 free on cruise+10 sec
    1x100 (50 breast/50 free) on cruise+30 sec
    1x200 free on cruise+10 sec

    The 200s are moderate pace, and the 100s are moderate between the flags, but with clean legal turns and good streamlined breakouts off the walls.

    Part 2:

    1x100 IM
    1x200 IM
    1x300 IM
    1x400 IM

    Again, we want to bring our focus to our turns, transitions between strokes and our breakouts. Take 30 sec rest between each one, and stretch them out. If you wish to sart with the 400 IM first and work backwards, that's okay.

    (2000/3350)
Last set
  1. 1x100 easy

    3x100 kick, building each 25 from easy to fast, with 15 sec rest
    Choice of strokes

    1x100 easy

    (500/3850)