Warm Up
400 Swim
200 Kick
200 Non-free choice
8 x 50 Drill
Odds: Kate’s Catch up
Evens: Over kick
(1200)
Main Set
300 Buoy only
3 x 100 no gear swim +15
400 Paddles only
4 x 100 “ “ +10
500 Paddles and Buoy
5 x 100 “ “ on Cruise or +5
(2400/3600)
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