W/U
300swim
2x50 backstroke
2x50 kick
2x50 drill- fist
200pull
Main Set:
400 (25 fast, 25 easy) :30 sec
4x100 descend :15sec, 1 min rest after
400 swim, hold fastest pace, 1min rest
400 pull
C/D:
4x50 (25 breat, 25 swim)
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