Warmup: Swimmers’ Choice
[600]
Drill Set:
4×75 Kick/Drill/Swim
4×50: 25 build, fast flip turn, 25 drill
4×25 perfect stroke
[600/1200]
Main Set:
3-4x:
4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill
6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10
[850-1050/2050-2250]
Dessert
6×50: 1 @cruise, 2 @+5, 3 @+10
200 easy swim/drill
[500/2550-2750]
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