WU: 800, change stroke each 50
Drill: 8 x 25 fly, fins moderate pace
Sprint: 4 x 25 freestyle FAST last 15m & great finish (:30r)
Swim: 8 x 100 IM steady, great transitions (:20r)
Warmdown: 10 minutes drilling
Drill: 8 x 25 fly, fins moderate pace
Sprint: 4 x 25 freestyle FAST last 15m & great finish (:30r)
Swim: 8 x 100 IM steady, great transitions (:20r)
Warmdown: 10 minutes drilling
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