STROKE SPRINT
Warm-Up: (1000m)
- 200 swim
- 300 (50 kick, 25 swim)
- 200 pull
- 300 (50 drill, 25 swim)
Pre-Main Set: (400m)
- 4X - IM order by round
- 1X50 drill swim by 25 @ 1:00
- 2X25 (ez/fast, fast/ez) @ :35
Main Set: (1050m)
- 3X
- 4X25 build - IM order @ :40
- 3X50 FAST @ 1:00 (1st round - same stroke all three, 2nd round - free, 3rd round - same stroke all three or IM transitions)
- 2X50 easy @ 1:00
Warm Down (200m)
- 200 your choice
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