Wed Apr 27 pm

400 Choice

3 * 100 IM (8/10/1/6 dolphin kicks

4 * 50 descend to faster than 200 pace with fins

4 * 25 15/10

200m worth of choice

25-75 on 1:00

50-150 on 2:00

75-200 on 3:00

50-150 on 2:00

25-75 on 1:00

easy 400

choice of sprint (or not) from blocks

12 * 50 on 50 and/or :55 - max 10 s rest

1) K/S 2) long

3) non free

4-6) choice

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