WU: 800, change stroke each 50
Kick: 8 x 50, alt fs & br (:15r)
Drill: 8 x 25 your choice (:15r)
Swim: 4 x 50 not fs, moderate (:20r)
Sprint: 8 x 50 fs BEST AVE (on 2:30)
Loosen: 200 smooth
Swim: 12 x 75 fs moderate & steady, focus on great push-offs (:15r)
Drill: 5-10 min choice
Kick: 8 x 50, alt fs & br (:15r)
Drill: 8 x 25 your choice (:15r)
Swim: 4 x 50 not fs, moderate (:20r)
Sprint: 8 x 50 fs BEST AVE (on 2:30)
Loosen: 200 smooth
Swim: 12 x 75 fs moderate & steady, focus on great push-offs (:15r)
Drill: 5-10 min choice
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