Warmup: Swimmers’ Choice
[600]
Drill Set:
300 RIMO: kick/drill/swim
4×50 free @ +5
4×25 build, choice of stroke
[600/1200]
Main Set: 4x the following sequence
2x 25 FAST kick @ 50 interval
50 build to 80% @ +20
2×25 FAST swim @ 50 interval
25 DPS @ 50 interval
50 FAST swim
25 easy
[1000/2200]
Dessert:
4×75 rotating IM; favorite stroke uptempo
6×75 pull; rotate uptempo 25
300 DPS, every third length non-free
[1050/3250]
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