A:
500 Swim
400 IM Kick
4x75 K/D/S Back 1:35
12x25 o-12.5 UW/12.5 easy e-Build Back :35
6x100 1-3 25 Fly-75 Back 4-6 75 Back-25 Breast 1:40
4x100 Kick with Fins o-Fly Kick on Back e- Back Kick 1:45
12x50 4-FLy/Back 4-Back/Breast 4-Breast/Free 1:00
400 Pull BC 3-5-6 by 50
200 Easy
B:
500 Swim
6x100 Kick 1-3 Free 4-6 Fly :15
8x50 Descend 1-4 5-8 1:30
300 Pull
4x100 Swim @ race pace 2:30
8x25 o-drill e-back :10
200 Pull
200 Easy
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