600-800 IM done as K/Swim/K/Swim by 150-200
400 Pull every 4th 25 Breast or Fly
400 done as build 75 swim/25 fast kick
6 rounds of
4 * 25 on :30
1 * 50 on 1:30
Try to do at least 1 round of each stroke - in IM order - ish
Could be something like Fly, back, Br, free Free, Free
Use your judgment
Fly, the 4 * 25 Fly then 50 free if breaking down
High tempo is okay but keeping things smooth is more improtant
Free or Back
Four times thru with fins
200 6K's on 3:30 4 * 50 kick descend on :45
300 choice
Breast or Fly Four times thru
150 Drill or 200 Drill with fins on :4
2 * 75 Choice of K or Swim 1:30
200 Choice
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