Drill Set:
100 IM kick
4 x 75 kick, drill, swim IMO
4 x 50 drill/swim by 25s, IMO
100 free pull
700
Main Set – Three rounds:
4 x 25 fly uptempo (2nd round back, 3rd round breast) +15 or +20
1 x 50 free
4 x 50 fly/back by 25s (2n rd bk/br, 3rd rd br/fr) +20 work on turns
1 x 50 free
4 x 50 fly/free by 25s (2nd rd bk/fr, 3rd rd br/fr) +20 n-f is uptempo
1 x 50 free
1 x 100 IM +20
50 easy
2400/3100
Kick Set
12 x 50 fast/easy by 25s
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