200 free low SC
200 free/best stroke
200 free -ve split
4x50 best stroke or IM
200 free descend 50’s
If racing this weekend
12x25 optimal kicks, breakout + 3 stroke cycles /30
12x50 kick-drill, drill-swim /50, 55, or 60 (1st 6 with fins)
12x75 alt free-stroke (stroke can be free if it’s your best)
4/65, 4/60, 4/55 or + 5, 10, ?15 as needed
400 Flow - min 2 strokes
If not racing
6 breakouts Twice thru - same pace, SC, tempo, dolphin kicks throughout
3*25 on :30
1*50 on 1:00
3*25 on :30
1*75 on 1:30
20 * 75 choice fpp extra min after 8, 14 & 18
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