W.U.
4 x 150 on :10R
1. swim 2. kick 3. drill 4. pull
drill set:
5 x 100 on :15R
odd: 50 6k layout/50 swim
even: 50 FTD/50 swim
Kick set:
2 x {4 x 50 on :10R
1. free 2. fly 3. breast 4. choice
Flip turn set:
12 x 25 from middle of pool
*work the turns; streamline off wall; no breath off wall
6 x 75 pull ez
(Total: 2250m)
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