600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch
400 with fins - every 4th 25 open trn and underwater dolphin kick
4 * 200 IM
1) K/S by 50
2) K/S by 25
3) dr/S by 50
4) swim
A/ 14 * 100 Fly or Br. on 1:30, 1:40 or 1:50
4 stroke, 1 free, 3 stroke, 1 free, 2 stroke, 1 free, 1 stroke
B/ Back
6 * 200 3rd 50 kick
C/ 100, 200, 300, 400, 400, 300, 200, 100 maintain up then get faster on 1:40
Repeat A/B/C more options for free, 200's with K could be breast or IM
If doing A once - do it first
Warmdown (twice thru)
300m Bridges at 8m with fins
6 * 50 on :35, 40, 45...
200 IM kick
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