10 min warm up
Drill Set:
6×100: 25 kick/50 drill/25 swim
Odds free
Evens nonfree
600
Main set:
4×50 free @ cruise
Masters min
4×50 non-free, all the same stroke @+20-30
Maintain pace for a fast 200
50 easy
5×200
1) 200 free @+10
2) 150 free/50 non-free @+15
3) 100 free/100 non-free @ +20
4) 50 free/150 non-free @ +25
Masters minute
5) 200 fast non-free try to maintain same pace as 4×50 from earlier set
100 easy
5×100 start w 100 free, transition to 100 fast kick using same pattern as above
4×50 @ c, +5, +10, +15
(2250/2850)
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