300swim
200 choice drill
200 choice kick
100 IM swim
Main Set:
5 x 100 IM 1:45 (descend 1-5 the last one is FAST)
12 x 25 IM :35 (4 fly, 4 back, 4 breast, 4 free)
8 x 50 Kick of your best stroke 1:00
12 x 50 (2 turn 50’s) start in the middle of the pool 1:00
4 x 100 1:30 alt. evens swim, odds pull
Warm Down
200 choice
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