Drill Set
4 x 25 backstroke gallup drill
100 – 25 scull/25 kick/25 drill/25 swim
4 x 25 breaststroke – 1 pull/2kick drill
100 – 25 scull/25 kick/25 drill/25 swim
4 x 25 butterfly noodle drill
100 – 25 scull/25 kick/25 drill/25 swim
600 yards
Main Set
3 times through
4 x 25 non-free – one stroke, not IM +20
50 ez
4 x 50 IM order + 20
50 ez
4 x 100 on cruise
50 ez
repeat
[2550/3150]
Dessert Menu – choose
16 x 25 IM order or 3 x 150 pull middle 50 non-free or 8 x 50 kick at least one each stroke
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