Warm up:
Two times through:
1 x 50 kick
1 x 50 2-armed backstroke with breast stroke kick
1 x 50 back
1 x 50 breast
1 x 50 free
500
Main set:
Build a 100 IM by 25s, 10 sec. rest
1 x 25 fly
1 x 50 fly/back
1 x 75 fly/back/breast
1 x 100 IM
1 x 75 back/breast/free
1 x 50 breast/free
1 x 25 free
400/900
Everything on +30
1 x 150 fly/back by 25s
1 x 150 fly/breast by 25s
1 x 150 fly/free by 25s
1 x 50 free, easy
1 x 150 back/fly by 25s
1 x 150 back/breast by 25s
1 x 150 back/free by 25s
1 x 50 free, easy
3rd round the emphasis is on breast
4th round the emphasis in on free
2000/2900
Dessert:
8 x 100 odds: IM +20, evens: Free +10
800/3700
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