After the lactate workout the previous evening where we didn't get to swim down properly, these two sessions were focused on recovery . . .
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What kind of main set this afternoon?
As it says in the short description of the afternoon workout. The main set of this session is what I considered the swim down from the previous evening and is a mix of drill for the athletes to work on individual points and aerobic freestyle to keep some flow to it. Really nothing unusual other than mixing some short sprints into the whole things (something we started to do to help enhance our recovery).