Warmup: 600 easy swimming

[600]

Drill Set:

6×50 Odds DPS; Evens kick

200 IM stroke drill/swim

4×25 build swim

[600/1200]

Main Set:

8×100 odds free @+5, evens stroke @+15

4×50 freestyle, odds @c, evens @+10

2×25 sprint kicking @+20

4×100 odds free @+5, evens stroke@+15

2×50: free odds @c, evens @+5

8×25 fast kicking

2×100 odds free @+5, evens stroke @+15

8×50 freestyle, odds@c, evens @+10

4×25 fast kick

[2450/3650]

Dessert:

300 swim; every third length uptempo nonfree

3×200 pull, alternate breathe

[900/4550]

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