Warmup: 800 freestyle, each 200 on different skill
Drill: 8 x 25 breast, focus on keeping head down until hands start each stroke
Swim: 8 x 100 IM @ threshold (:10 rest/2:00 after set)
Swim: 12 x 100 freestyle @ threshold (:10 rest/2:00 after set)
Sprint: 4 x 25 fs FAST (:30 rest)
Warmdown: 5-10 minutes drill
Drill: 8 x 25 breast, focus on keeping head down until hands start each stroke
Swim: 8 x 100 IM @ threshold (:10 rest/2:00 after set)
Swim: 12 x 100 freestyle @ threshold (:10 rest/2:00 after set)
Sprint: 4 x 25 fs FAST (:30 rest)
Warmdown: 5-10 minutes drill
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