3300 Improved Set:
Warm Up
4x50 choice rest
400 swim mix in Backstroke and Breaststroke
4x 25 Variables as
25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast
Pre Set
4x 50 as 25 Fast 25 Easy
4x 50 IM Order
Main Set
5x 200 Swim Smooth on 15-20 sec Rest
5x 200 Pull Smooth on 15-20 sec Rest
Cool Down
4x50 Easy Practice a skill: Example -> Flip Turns
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