These pieces are to be completed at the designated rating. Each stroke rating is held for 1000m. When shifting up, push a little stronger with the legs and allow a little more freedom out of the back end. BUT, always complete the stroke. Maintain length and efficiency, no matter what the stroke rating. As each piece increases in stroke rating, there should be a difference in speed from the 1st to 3rd piece. In other words, the average from the first piece to the third piece should be lower by (at the very least) one split. Two to three splits faster between each piece is the norm....

 

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