Warmup: 800 choice
Drill: 8 x 25 back, fins, easy, lots of hip rotation (:15r)
Swim: 4 x [4 x 25, IM order, smooth] (:15r all the way)
Swim: 3 x [3 x 200 freestyle, descend 1-3, 4-6, 7-9] (:30r)
Warmdown: 10 minutes drilling
Drill: 8 x 25 back, fins, easy, lots of hip rotation (:15r)
Swim: 4 x [4 x 25, IM order, smooth] (:15r all the way)
Swim: 3 x [3 x 200 freestyle, descend 1-3, 4-6, 7-9] (:30r)
Warmdown: 10 minutes drilling
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