Drill set:
4 x 50 swim build, free
1 x 200 scull/kick Reverse IM order
4 x 50 drill/swim IM order
2 x 100 free, back, free, breast by 25s
800
Main Set
4 Rounds (1st rd fly emphasis, 2nd round back emphasis, 3rd round breast emphasis, 4th round free emphasis):
1 x 100 IM or Stroke +20
2 x 50 stroke/free by 25s +15
Stroke is fast, free is easy
1 x 100 IM or Stroke +20
3 x 50 stroke/free by 25s +15
Stroke is fast, free is easy
1 x 50 fast then regroup
2000/2800
Dessert:
4 x 100 Kick Des 1-4 +20
2 x 200 Pull
Breathe 3,5,3,7 By 50
800/3600
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