300 Pull (middle 100 PBL), 4 * 100 IM, 4 * 50 descend
4 * 50 1) 15-25-10, 2) 15-25-10
12 * 25 IM order (kinda) on :40 no free and at least 2 of each of the other strokes so 8 fly, 2 back, 2 breast anyone
5 * 400 - could be back, can use equipment 2 on 5:30, 2 on 5:15, 1 on 5
or 2 on 6:00, 2 on 5:45, 1 on 5:30
or 2 on 6:30, 2 on 6:15, 1 on 6:00 or 2*350 on 6:30, 2*350 on 6:15, fast 400
100-200 easy
7 * 200 - does not have to be free can use paddles
2 on 3:15, 3 on 3:00, 2 on 2:45
or 2 on 3:30, 3 on 3:15, 2 on 3:00
or 2 on 3:45, 2 on 3:30, 2 on 3:15
100-200 easy
10 * 100 3 on 1:30, 5 on 1:25, 2 on 1:20
3 on 1:35, 5 on 1:30, 2 on 1:25
3 on 1:40, 4 on 1:35, 2 on 1:30
Warmdown
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