Drill set:
100 IM kick
200 IM kick/drill by 25s
200 IM drill/swim by 25s
100 free DPS
600
Main set:
1 x 400 IM or 4 x 100 continuous IMs
1 x 200 IM, moderate +30
4 x 50 non-free choice, fast +30
50 easy
1 x 200 IM, moderate +30
4 x 50 free, fast +30
50 easy
1300/1900
3 x 100 free, +5, C, -5
50 easy
100 fly/back by 25s +30
100 back/breast by 25s +30
100 breast/free by 25s +30
50 easy
700/2600
8 x 50 kick 2 each stroke, fast/easy by 25s
4 x 100 pull
800/3500
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