200 free
150 kick
4 x 100 golf, +10
dial in your technique
300 middle 100 non-free, :10
200 free
reduce stroke count 50 to 100 and 100 to 200
100 non free, :20
do the stroke you are least likely to want
200 3rd 50 faster than the rest, :10
300 middle 100 fast, :10
400 build each 100 – do it with hand acceleration
Take a moment to check in with a coach! How are you swimming?
It is OK not to get 5k in!!
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