Fri July 19

300 Pull

4 * 75 Swim descend

300 Kick (200 IM/100 IM)

4 * 75 Pull descend

300 Swim - fast turns

4 * 75 Kick descend

4 turns with increasing intensity

4 dives with increasing intensity

8 * 25 sprint on 3 (with 75 easy)

all the same stroke or 4 & 4

4 * 100 2@400 pace, 1@200pace, 1 @400Pace on 3:00

4 * 25 sprint

300 with fins

200 Pull with paddles

100 choice

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