Warmup:
Swimmers’ Choice
[600]
Drill Set:
4×75 scull-drill-DPS
4×50: 25 build to FAST turn, 25 easy
4×25 half FAST, half easy
[600/1200]
Main Set:
5×100 @ +30
- DPS @+20
- 75 DPS -25 FAST
- 50 DPS-50 FAST
- 25 DPS-75 FAST, take an extra 50 easy
- 100 FAST
5×100 @ +30
- DPS
- 25 FAST-75 DPS
- 50 FAST-50 DPS
- 75 FAST-25 DPS, take an extra 50 easy
- 100 FAST
[1000/2200]
Dessert:
8×25 kick FAST @ +20
100 easy swim
8×50 @+20 odds FAST kick, evens easy swim
[700/2900]
Dessert II:
6×75 pull: breathe every 3, 5, 7 by 25
6×50 c, +5, +10, +5, +10, +15
[750/3650]
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