Hurricane swimming with Tina and Chris
(sorry, no whiteboard today)
warm up:
600 choice
(600/600)
drill set:
1x reverse 400 IM (50 drill/50 swim)
(400/1000)
main set:
4×150 (25 nonfree/25 fast free/100 efficient max DPS free)
3×250 (50 nonfree/25 fast free/175 efficient max DPS free)
2×350 (75 nonfree/25 fast free/250 efficient max DPS free)
1×450 (100 nonfree/25 fast free/325 efficient max DPS free)
(2500/3500)
last set:
100 easy
(100/3600)
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