Warm up
1 x 200 free DPS
Breathing every 3rd or 5th stroke
4 x 50 kick
1 x 200 free DPS
Breathing every 3rd or 5th
4 x 50 scull / build
1 x 200 free DPS
Breathing every 3rd or 5th
(1000)
Main
10 x 100
Option 1: all free on cruise
Option 2: alt odds free on cruise / evens IM on +10
(1000/2000)
10 x 50 +15 Choice
Easy / fast work on fast finish
Fast / easy work on fast turn
Middle 25 fast work on fast turn
50 fast
50 easy
(500/2500)
8 x 50
4,3,2,1 breaths per 50
(400/2900)
3 x 200 Pull +20
Free
(600/3500)
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