400 free
Drill S
12 X 75 @ 15 sec rest desc 1-4 (1st slow, 2nd faster – repeat 3 times)
Main Set
4 X 400 (16 lengths) breathing every 3rd stroke. Blow bubbles underwater making sure your not holding your breaths between breathing. 20 sec RI
200 kick with board (keeping toes pointed like a balarina)
200 swim repeat once.
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