Drill set:
4 x 50 drill/swim by 25s
9 x 25 odds kick, evens uptempo swim
1 x 25 easy choice
450
Main set:
4 x 200 +15 build, with fins
9 x 50 +10 odds moderate, evens uptempo
4 x 150 +15 build, pulling
9 x 50 +10 odds moderate, evens uptempo
4 x 100 +15 build, no gear
9 x 50 +10 odds moderate, evens uptempo
3150/3500
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