IM
Warm up
1 x 200 Free DPS
4 x 50 +15 kick
Reverse IM order
1 x 200 Revere IM order swim
(600)
Main Set
2 rounds:
4 x 125 IM +20
Rotate a 50
1: 50 fly, 25 bk, 25 br, 25 fr
2: 25 fly, 50 Back, 25 br, 25 fr
3: 25 fly, 25 Bk, 50 Breast, 25 fr
4: 25 fly, 25 bk, 25 br, 50 free
1 x 50 Easy
1 x 50 Fast Best Stroke
1 x 50 easy
(1300/1900)
8 x 50 Kick +15
2 of each stroke IM order
3 x 200 Pull +15
Breath 3,5,3,5 by 50
12 x 25 +10
By 25:
Easy / fast
Fast / easy
25 fast
25 easy
(1300/3200)
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