10 * 75 on 1:20
1) fist/drill/swim
2) scull/50 Build
8 * 75 on 1:15
1) double turn then fast turn
2) underwater turn then waterfall turn
6 * 75 on 1:10 or 1:15
1) fly/back/breast
2) back/breast/free
4 * 75 with fins on :55 or 1:00
2 * 75 1) long, 2 Build - stroke you are doing next
10 * 100 Best average on 1:40, 1:50 or 2:00
long warmdown - technique based
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