400/300 swim every 4th lap is kick
4 x 50 IMO swim / drill @ 1:00 / 1:15
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4 @ :50 / 1:00
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4 x 100 FR rotate 25 fast @ 1:30 / 1:45 / 2:00
100 easy count strokes per length (SPL)
*Should range 12-16 SPL
6/3 x 50 FR ALL OUT @ 1:00 / 1:05 / 1:10
*Goal is get :20-:30 rest*
100 easy count SPL
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3 x 100 IM no FR rotate 50 stroke @ 1:40 / 1:50 / 2:00
100 easy count SPL
6/3 x 50 FAST IM switch @ 1:00 / 1:05 / 1:10
100 easy count SPL
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200/100 cool down
3000/2500
