Tues Feb 17

800 IM flow with fins

8 * 25 fly on :30

6 * 100 Back 25 RA/25 LA/ 50 Build on 1:45

6 * 75 Br 1) 3K1P/2K1P/Swim, 2) 25 scull/50 Build on 1:30

6 * 100 Free 1-3) descend to 400 Pace, 4-6) hold with fewer strokes on 1:50

2 * 200

25 drill/25 S/25 Drill/50 swim/25 Drill/50 build

speed drill and 3 start

4 * 25 1) 15/10, 2) 20/5, 3) 25, 4) 30

1 or 2*50 from dive or distance swimmers first 100 of 400

repeat the 200's for WD

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