Warm-up
.
200 choice
300 drills
.
Main Set
.
8 x 100 free
Odds – tempo with 20 ri
Evens – fast with 30 ri
.
2x
(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint
15 – 60 sec recovery )
.
Cool Down
.
300 swim/drill mix
Monday – Swim
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