STROKE/SPRINT
Warm-Up: (600m)
§ 300 swim choice
§ 4x75 stroke – 50K, 25D @ 2:00
Pull Set: (500m)
§ 5X100 pull breathing 3, 5 by 50 @ 1:40
Pre Main Set (200m)
§ 2X50 - free build @ 1:00
§ 4x25 – IM Order build @ :35
Main Set: (900m)
§ 3X - odd rounds stroke, even round choice
o 1X75 – 50 K, 25D @ 1:45 (stroke), 1:30 (free)
o 1X75 – 50D, 25S @ 1:45 (stroke), 1:30 (free)
o 1X50 – build to fast @ 1:10 (stroke), 1:00 (free)
o 2X25 – fast @:40 (stroke), :35 (free)
o 1X50 – easy choice @ 2:00
Warm-Down: (200m)
§ 4x50 – free, back by 25 @ 1:15
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