W.U. 400 swim
200 drill/swim by 50 (drill = choice)
100 scull/pull(12.5m scull/12.5m pull)
Kick set:
4 x 100 on :20R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim
M.S. 1100 broken:
4 x 50 dr/swim on :10R (drill = SA)
4 x 50 swim with overkick, on 1:00
3 x 100 IM on :20R
400 pull - long/ez
200 ez
(Total:2400m)
Kick set:
4 x 100 on :20R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim
M.S. 1100 broken:
4 x 50 dr/swim on :10R (drill = SA)
4 x 50 swim with overkick, on 1:00
3 x 100 IM on :20R
400 pull - long/ez
200 ez
(Total:2400m)
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