Drill Set:
1 x 300 every 3rd length backstroke
1 x 100 gallop/swim by 25s
1 x 100 rhythm/swim by 25s
1 x 100 catch-up/swim by 25s
600
Main Set:
1 x 400 free +10 moderate
2 x 200 free +10 negative split
4 x 100 free +10 descend 1-4
8 x 50 free +10 try to swim each 50 on -5 pace
1600/2200
Dessert;
4 x 150 breathe every 3,5,7 strokes by 25s
1 x 200 kick with fins
500/2700
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