W.U:
8x75 on 15sec rest
odd: 50 drill (fist or fingertip)/ 25 back-kick
even: 25 no free/ 25 free
Main Set:
4x50 band only :15 sec
300/400swim (negative split) on :30 sec
4x50 swim (3easy, last one fast) on :15sec
400 pull on :30 sec
4x50 swim (2 easy, 2 fast) :15 sec
400 swim negative split
4x50m (half free, half no free
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