Sprint
300, 3 * 100, 3 * 50 descend
8 * 25 with fins
1-4) build on :45
5-8) sprint on 1:00
200 Pull with paddles
6 * 50 20m sprint from dive/30m long on 2:00
200 PBL with paddles
6 * 50
25m sprint swim/10m sprint dolphin kick on 2:00
#3 w/fins
3 * 200 on 4:00
1) Long drill
2) Long swim
3) choice
2 * 50 Sprint
Warmdown
Threshold
4 * 200 on 3:30
1) Swim
2) 3 stroke glide/ 3 or 6 stroke glide
3) long turns
4) fast turns
5 * 100 fpp + 5
6 * 50 fins optional (underwater 5m in and 10 m out of walls) on 1:00
10 * 100 fpp
6 * 50 choice on 1:10 4-6 fins some length and descned
5 * 100 fpp + 10 (could be a different stroke in which case fpp is not related to above)
3 * 300-400 ascend
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