Warm up:
3 x 100 free, IM drill, free
3 x 75 kick
3 x 50 25 back/50 breast
3 x 25 1-2 fly, 3 easy free
750
Main set:
4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build
pick any stroke and can do free or IM
600/1350
Four rounds:
2 x 50 at race pace +15
1 x 50 free
600/1950
1 x 200 best effort
1 x 100 free
300/2250
4 x 50 kick
4 x 150 pull
800/3050
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