Wed Jan 31

Updated: Feb 2, 2023

30 min warmup

Suggested - 800 Mix it up with fins 200 "-"

100 faster than last 1/2

speed work such as

a couple fast 50's or 4 * 15/10, fast turns, a few dives...

Main Set

4 * 100 over 45 minutes

Broken 200

Fast 200 if going well ( ie within 5s of best time)

Fast 200 - this one could be IM

Warmdown

10 * 50

2 on :40 +/- 5 3 on :50 +/- 5 2 on :45 +/- 5

3 on :55 +/- 5

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