Drill set:
100 kick
4 x 25 1 stroke fly, 1 stroke breast
2 x 25 noodle drill
4 x 25 fly drill, 3 strokes right arm, 3 strokes left arm
2 x 25 short axis drill
4 x 25 fly drill, 2 strokes right arm, 2 strokes left arm, 2 strokes both arms
100 free pull or DPS
600
Main set, 2 rounds:
1st round the non-free is back, second round the non-free is breast
1 x 100 IM +30
1 x 200 n-f +40
1 x 100 free +10
1 x 150 n-f +35
1 x 100 free +10
1 x 100 n-f +30
1 x 100 free +10
1 x 50 n-f fast then 50 easy
1900/2500
Kick set:
8 x 50 two each stroke, fast/easy by 25s
400/2900
Warm down:
4 x 100 free pull
400/3300
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