Warm-Up: (500m)
§ 100 swim
§ 100 kick
§ 100 swim
§ 100 pull
§ 100 swim
Pre-Main Set (500m)
§ 4x25 drill IM order @ :40
§ 100 free build by 25 @ 1:40
§ 4x25 kick IM order @ :50
§ 100 free build by 25 @ 1:40
§ 4x25 fast IM order @ :40
Main Set: (1050m)
§ 1X100 IM @ 2:30
§ 4x50 free @ 200 pace @ 1:00
§ 1X100 IM @ 2:30
§ 2x50 free @ 200 pace @ 1:00
§ 100 easy choice @ 3:00
§ 1x100 IM @ 2:30
§ 4x25 free @ 100 pace @ :40
§ 1x100 IM @ 2:30
§ 2x25 free @ 100 pace (off blocks)
§ 100 easy choice @ 3:00
Warm-Down: (300m)
§ 4X75 free breathing 3 @ 1:45
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