Pre-Champs Set with Mason Makos

Coach Mike Cook, Mason Makos

11-14 year olds as they prepare for JO’s

Meet warm up (about 1500)

Pre set


4×50 kick @1:00 (odds fast/easy)(evens easy fast)

4×25 Major @40 (focus streamline and underwater to 3 fast breakout strokes than easy)

Main set

4×200 free

#1 fast first 50

#2 fast middle 100

#3 fast last 50


4×100 free with fins

#1 first 25 fast

#2 middle 50 fast

#3 last 50 fast



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