W/U
200/300 swim
100 drill- Fingertip
4x50 kick- on 10 sec rest (25free, 25breast)
100/200 pull
Drill Set
8x75m on 15sec rest
as: odds- 50 drill/25 swim (armpit touch)
evens- 25 drill/50swim (armpit touch and catchup)
Main Set
2x400m broken
as: 200 pull, 20 sec rest, 2 x50 kick- (25 easy, 25 hard) on 10 sec rest, 100 swim
1 minute rest in between sets
Cooldown: 200 m choice
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