W/U:
300swim (choice)4x50kick (25 hard/25easy)
200pull
Stroke Set:
8x25 (odd: Distance per stroke, even: fast turnover) :15sec rest
Main Set:
3x
4x100m (descend 1-4) :15sec rest
1 minute rest between sets
C/D:
6x50 (25 free, 25 no free)
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