300 Pull breathing every 3/5 if free on 5
200 IM kick on 4
100 IM 8/10/1/6 kicks off wall on 2
300 Pull with paddles on 5
4 * 50 descend kick on 1:15
4 * 25 1) 5 and glide, 2) 15/10 on 1:00
200 with fins and paddles on 4:00
4 * 50 fast with fins (10m underwater) on :45
4 * 25 fast IM order - at least 3 strokes on 1:00
KBM choose A or B, Queens does both
A/
800 Pull - every 4th 50 IM order
800 Swim - every 4th 50 Kick IM order
B/
5 * 400
1-3) descend on 5:30 or 6
4) long on 7
5) 4 * 100 faster than 400 pace on 1:30
KBM
4 * 100, 75 or 50 sprint
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