Ability Group A

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					Ability Group A Warm-up 400 free 200 stroke Drill/Build set 20 x 50 odd – 25 Tarzan, 25 choice even – Build to fast (choice) IM Set 10x 100 IM Set 3 20x 25 #1-5 descend #6-10 ascend #11-15 sprint free #16-20 sprint stroke Warm-down 200 choice tot. yrds Ability Group B Warm-up 400 free 200 stroke Drill/Build set 18 x 50 odd – 25 Tarzan, 25 choice even – Build to fast (choice) IM Set 8x 100 IM Set 3 20x 25 #1-5 descend #6-10 ascend #11-15 sprint free #16-20 sprint stroke Warm-down 200 choice tot. yrds

600

1000 on :55 on :50 1000 on 1:50 500 on :25 on :25 on :35 on :45 200 3300

600

900 on :55 on :50 800 on 2:00 500 on :30 on :30 on :40 on :50 200 3000

Ability Group C Warm-up 400 free 200 stroke Drill/Build set 16 x 50 odd – 25 Tarzan, 25 choice even – Build to fast (choice)

600

800 on 1:05 on 1:00

IM Set 7x 100 IM Set 3 20x 25 #1-5 #6-10 #11-15 #16-20 Warm-down 200 choice tot. yrds descend ascend sprint free sprint stroke on :35 on :35 on :45 on :50 on 2:10

700

500

200 2800

Optional Dryland 3 miles run


				
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