WU:
5x100m
swim, kick, pull, swim, fist
Stroke Set:
8x75m
odd 25back kick, 25swim, 25 back kick
even 25 fast, 25 DPS, 25 fast
Main Set:
3x400m
1. 4x25m DPS/Fast :10sec
100IM
4x25 same as above
100 pull neg split
2. 4x50swim descend :15sec
200 pull- build recover
3. same as #1
C/D: 100-200m easy
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