Warmup: 800-1000 choice
Kick: 300 dolphin on back, fins
Swim: 4 x 50, 25 bk/25 br with good transition (:15r)
Swim: 3 x [4 x 100 fs smooth & moderate (:10r/:30r after) + 400 fs strong!](1:00r)
Warmdown: 10 minutes continuous drill
Kick: 300 dolphin on back, fins
Swim: 4 x 50, 25 bk/25 br with good transition (:15r)
Swim: 3 x [4 x 100 fs smooth & moderate (:10r/:30r after) + 400 fs strong!](1:00r)
Warmdown: 10 minutes continuous drill
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