Warmup: 800-1000 choice
Drill: 8 x 25 breast, long & smooth
Swim: 4 x [4 x 150 freestyle] descending & linked (:20r, 1:00r between rounds)
Sprint: 6 x 25 choice FAST (:30r)
Warmdown: 5-10 minutes drilling
Drill: 8 x 25 breast, long & smooth
Swim: 4 x [4 x 150 freestyle] descending & linked (:20r, 1:00r between rounds)
Sprint: 6 x 25 choice FAST (:30r)
Warmdown: 5-10 minutes drilling
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