100Choice/ 50Kick
100Choice/ 50 Free Drill (Freestyle with Fist)
100Choice/ 50Kick
100Choice/ 50 Free Drill (Freestyle with Fist)
Prep. Set
2xthrough
4x25 DPS w/ STRONG kick
4x25 Build (DPS-->Strong)
2x50 (Swim - 85%) - Choice of Equipment
Main Set
4x100 Swim on 2:00 (Hold 70%) - Hold Steady interval
2x50 Easy
3x100 Swim on 2:00 (Hold 80%) - Hold Steady interval
2x50 Easy
2x100 Swim on 2:00 (Hold 90%) - Hold Steady interval
Warmdown
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