Drill Set:
200 kick breast stroke kick/free swim by 25s
4 x 50 odds: 1 stroke fly, 1 stroke breast
evens: breast stroke with flutter kick
4 x50 odds: SAD, evens: LAD
100 free pull or DPS
600
Main Set: 2 rounds
1st round back, 2nd round breast
4 x 25 non-free, up tempo, +20
50 non-free fast on minute cruise interval
4 x 25 non-free, up tempo, +20
100 non-free fast
50 easy
800/1400
200 fly/free by 25s +20
200 back/free by 25s +20
200 breast/free by 25s +20
600/2000
8 x 50 kick, 2 of each stroke
fast, easy by 25s
400/2400
150 fly/free by 25s +15
150 back/free by 25s +15
150 breast/free by 25s +15
450/2850
200 free pull +10
200 IM +30
100 free pull +5
100 IM +20
600/3450
8 x 25 streamlines, 2 each stroke
200/3600
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