STROKE/SPRINT
Warm-Up: (750m)
- 5X150 - swim, kick, swim, pull, swim
Pre Main Set: (500m)
- 4X25 skull @ :45
- 2X50 drill choice @1:00
- 1X50 build choice @ 1:00
Main Set: (1100m)
- 100 pull @ 1:40/2:00
- 4X75 free - 25 DPS, 50 fast @ 1:50
- 100 pull @ 1:40/2:00
- 6X50 stroke (not free) - 25 DPS, 25 fast @ 1:50
- 100 pull @ 1:40/2:00
- 8X25 IM (2 of each stroke) - odd-moderate, even-fast @ :50
Warm Down (200m)
- 200 your choice
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