Warmup: 5 x [100 fs, 50 back, 50 breast]
Drill: 8 x 25 breast, fewer than 11 strokes each length
Swim: 8 x 25 medium speed (:15r)
Sprint: 6 x 50 fs best possible average (on 2:30)
Swim: 12 x 100 (:15r)
1-4 easy
5-12 faster, but easier than threshold
Warmdown: 5-10 minutes drill
Drill: 8 x 25 breast, fewer than 11 strokes each length
Swim: 8 x 25 medium speed (:15r)
Sprint: 6 x 50 fs best possible average (on 2:30)
Swim: 12 x 100 (:15r)
1-4 easy
5-12 faster, but easier than threshold
Warmdown: 5-10 minutes drill
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