10 minute warm-up
6 x 50 odds long axis drill, evens short axis drill
6 x 50 fly, back, breast x 2
6 x 150: 2 rounds cruise +15, cruise +10, cruise +5
4 – 6 x 50 kick
4-6x 100 odds IM, evens free
6 x 50 odds moderate, evens build down(start fast)
10 minute warm-up
6 x 50 odds long axis drill, evens short axis drill
6 x 50 fly, back, breast x 2
6 x 150: 2 rounds cruise +15, cruise +10, cruise +5
4 – 6 x 50 kick
4-6x 100 odds IM, evens free
6 x 50 odds moderate, evens build down(start fast)
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