200 Pull (Easy Loosen up)
4x75 (50fr/25Choice) Desc. 1-4
4x50 Choice Kick (Desc. 1-4)
Prep. Set
8x75 on :15R
2- 50free/25fly (use fins if not comfortable with reg. fly)
2- 50free/25back
2- 50free/25breast
2- All Free
All #1s - Technique (LONG STROKES!)
All #2s - Fast
Main Set
2xthrough
---4x50 "3/5 Walls" (Every Wall - 5 Fast strokes in / 3 Fast strokes out - No breath on the 5/3)
(ie. Push off - 3 fast strokes no breath / 5 fast strokes into turn and 3 fast strokes out no breath)
---3x100 Free (Get stronger each 100) - :05R in between (short rest -- get stronger)
---4x25 Alt. Odd-Easy / Even-FAST on :25R
Warmdown
200 Easy
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