400/200 swim choice
8/4 x 50 FR (see below) @ :50 / 1:00 / 1:10
50 build down from fast to easy
50 build up from easy to fast
50 long strokes easy
50 all out fast
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*at any point during the first 2 sets of 200s you can pull*
*adjust intervals you should be getting less rest per 200 as the # of 200s decrease.
4 x 200/150 free @ 3:50 stretch out w/long strokes and find good rhythm
50 ez non-free
3 x 200/150 free @ 3:40 increase your effort and maintain long strokes
50 ez non-free
2 x 200/150 free @ 3:30 strong effort
50 ez non-free
1 x 200/150 free for time @ under 3:20
50 ez choice
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4 x 50 IMO drill / kick
3000/2100
