200 swim- choice
2x50kick
2x50 backstroke
2x50 breast
100pull
Drill Set:
4x100m :20sec
odd: 50 6kick layout/50 swim
even: 25 fingertip/25 fist/50 swim
Main Set:
x2
6x50 :15 sec rest
1and2 DPS
3fast
4and5 DPS
6fast
200m fast (right after 50's)
1min rest bnetween sets
2x200 pull
200m half back half free
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