Thur am May 4

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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