Sat Mar 15 Long course

12 * 75 on 1:30 – bobs when stopping in middle alternate 5 easy, then 3 explosiongs

12 x 100

50 build stroke/aggressive turn and swim long on 2:00 50 build Free/50 fast stroke on 2:00

100 stroke long on 1:30, 1:40 or 1:50

100 stroke build on 1:40, 1:50 or 2:00

100 long on 2:30

6 * 350/400 IM 30, 40, 50s rest

1) K/S by 100

2) K/S/S/K by 50

3) Swim

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