10 minute warmup
7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim
12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each.
8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy
10 minute warmup
7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim
12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each.
8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy
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