Practice 43 – Roll With It: Rotation & Rhythm

July 9, 2025

🕒 Duration: 80–90 minutes

📏 Distance: ~3,200 yds/m

🏁 Base Pace: T20 threshold

📆 Days Until Nationals: 28 Days

💪 Intensity Zone: Aerobic Base → Threshold Focus

🧰 Equipment Needed: Snorkel, kickboard, pull buoy

🎯 Focus Areas:

• Freestyle hip and shoulder rotation

• Mid-line balance

• Breath rhythm coordination with body roll

💬 Motivational Quote:

“Your rotation dr…