10 minute warm-up
Swim 6x 100 odds free, evens stroke/IM
Pull 3 – 6 x 200 on cruise +10
press Outs: 6 x 50 with 2-5 press outs after each
Oh no free 10 x 25 sprint odds evens easy 20 seconds rest
Kick 6 x 50
Your choice of distance: 4 IMs
10 minute warm-up
Swim 6x 100 odds free, evens stroke/IM
Pull 3 – 6 x 200 on cruise +10
press Outs: 6 x 50 with 2-5 press outs after each
Oh no free 10 x 25 sprint odds evens easy 20 seconds rest
Kick 6 x 50
Your choice of distance: 4 IMs
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