Warmup: 800, each 4th length scull
Swim: 3 x [4 x 25 IM order, smooth] (:15r)
Sprint: 8 x 25 choice, 12.5 FAST/12.5 smooth (:30r)
Swim: 5 x [50-100-150-200 fs] same pace/tempo/time per 50 all the way (:15r)
Warmdown: 5-10 minutes drilling
Swim: 3 x [4 x 25 IM order, smooth] (:15r)
Sprint: 8 x 25 choice, 12.5 FAST/12.5 smooth (:30r)
Swim: 5 x [50-100-150-200 fs] same pace/tempo/time per 50 all the way (:15r)
Warmdown: 5-10 minutes drilling
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