Drill set:
1 x 200 free, every 2nd length non-free
4 x 50 kick/drill RIMO (Reverse IM Order)
4 x 50 drill/swim RIMO
600
Main set, 3 rounds:
1 x 200 IM +30
3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free
1 x 100 free +10
3 x 50 +20, the non-free is uptempo, free is easy
1st round all fly/free
2nd round all back/free
3rd round all breast free
1800/2400
X rounds:
3 x 75 rotating IM +20
1 x 75 free regroup
Dessert:
1 x 200 pull, free
1 x 200 kick, fast/easy by 25s
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