- 200 swim
- 4X100 choice @ 2:00
- 4X50 build @ 1:00
- 4X75 - 50 kick, 25 swim @ 1:40
- 4X25 - half fast, half easy @ :40
- 4X75 - 50 drill, 25 swim @ 1:30
- 4X25 - half easy, half fast @ :40
Main Set - From the blocks
- 200 FAST
- 100 easy swim
- 100 FAST
- 100 easy swim
** either the 200 fast or the 100 fast has to be stroke or IM, the other can be free
- 50 FAST
- 100 easy swim
- 25 FAST
- 100 easy swim
** either the 50 or the 25 has to be stroke, the other can be free
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