Warm Up
400 Swim mixed Stroke
4x100 Drill/ Swim (catch-up, zipper, fingertip drag, fist swim)
8x25 Variables ( Easy to fast, Fast to easy, Easy, Fast)
100 kick w/ board (mix dolphin/flutter)
Mainset 3x-4x
2x50 Fast
2x 100 Strong
200 Smooth
Pull Set
5x200 Pull + Paddles breathing every 2,3,5,7 by 50
Cool Down 200 Choice
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