8 x 50 Free @ 50/55/60/70
12 x 25 IMO as 2 drill 1 swim @45
Recommended Drills:
Fly 3 L 3 R 3 Full stroke
Back Double Arm
Breast 2 K 1 P/ or breast with free
Free Back of Hand!
3 x 400 IM swim Decend 1-3 @ 8 min
or
8 x 100 odds free @ 230 Evens IM 2
2 x 300 100 br 3/5
100 choice
100 Scull/ underwater
Total Distance 2500m
Yearly Distance 105, 600m
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