Thursday June 19

700-800 IM Flow

4 * 400 descend by effort on 5:30 or 6

different stroke than main set below or at least every 4th 25 a different stroke

Twice thru all on 1:00

25 build to great finish

25 5 & glide swim easy

50 15-25-10

25 5 & glide 3 strokes -5 & glide

25 15/10

4 times thru

3*100 best average on 1:45

1*50 sprint/50 long on 1:45

10 * 50 start at best sprint + 2 and ascend on 45, 50 or 55

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