Good Technique = Speed / 5750
Warm Up
500 Choice
3x 200 kick (100 Free/100 non-Free)
Main Set 1: 3x
4x 50 Drill/ Swim
1x 150
4x 25
1x 100 IM
Main Set 2: 5x
4x100 Descend on 20-30 rest
* Even : 25 scull/75 swim
* Odds: 50 catch up/ 50 swim
Main Set 3: 4x
4x 50
Odds: Descend to 90% max effort 10-15 rest
Even: 15m underwater backstroke/ free
Cool Down
100 Choice
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