Drill set:
4 x 50 kick one each stroke RIMO (Reverse IM Order)
4 x 50 kick/drill one each stroke RIMO
4 x 50 drill/swim one each stroke RIMO
600
Main set:
3 rounds:
1 x 100 IM +20
1 x 100 free +15
1 x 50 stroke/free +10, stroke is uptempo
2 x 50 stroke +30, give yourself time to rest so that can put in a good effort
1 x 50 free easy – regroup for the next round
First round stroke is fly, second round stroke is back, third round stroke is breast.
1200/1800
2-3 rounds depending on time:
8 x 25 +10, stroke
1 x 50 free easy
4 x 50 +20, stroke
1 x 50 free easy
First round is favorite stroke, second round is next favorite stroke, third round is choice of stroke
1200/3000
Dessert:
1 x 200 kick with fins
1 x 200 pull
400/3400
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