400 (100Free/100 Back/ 100 Pull/ 100 Kick)
Prep. Set
18x50
(6) - 3Pull(buoy only) and 3 Swim <-- All Breast
(6) - 2 on 1:00 (or :55) and 1 on :45 (or :40) <-- All Free
(6) - All Choice stroke and choice equipment.
Main Set
10x100
2x through
2 - Paddles only (75free/25back) Work Back fast
2 - Fins only (75free/25fly) Work Fly fast
1 - Paddles AND Fins (All Free) First and Last 25 is all out fast!
Warmdown
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