warmup:
300swim
100drill fingertip
4x50kick
200pull
drill set:
8x75 on :15 sec rest
odd: 50 drill/25swim
even: 25 drill/50swim
(2 armpit touch/2 6 kick layout)
main set:
2x400m
200pull :20sec
2x50kick (25 easy/25 hard) ;10 sec rest
100swim on 30 sec rest
cooldown:
200 (50 back/50 free)
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