Drill set:
1 x 200 fly drill/free by 25s
1 x 200 back drill/free by 25s
1 x 200 breast drill/free by 25s
600
Main set:
8 x 25 +15 uptempo, 2 of each stroke in IM order
1 x 200 free +15
4 x 50 +20, IM order
1 x 200 free +15
2 x 100 +25, first is 50/fly, 50/back – second is 50 breast/50 free
1 x 200 free +15
1 x 200 IM +30 good effort and keep your stroke together
1 x 200 +15
1600/2200
2 or 3 Rounds, choice of non-free stroke:
4 x 25 stroke +10
1 x 100 free easy and regroup
2 x 50 stroke +20
1 x 100 free easy and regroup
1 x 100 IM or stroke, go straight into a 50 easy
1650/3850
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