5 x 100 @ 2/210/220
odds are free
Evens 50 back /50 breast
12 x 50 kick @ 110/120/130/140
2 x (1 and 2 are fly kick
3-6 choice Dec. 1-4)
12 x 25 @ 45
1. Back of Hand drill
2. Distance per stroke (working on long smooth strokes)
3. Free with Fly kick (working on same sorta idea)
4. Build
Main Set:
2 x ( 4 x 25 Strong @ 60
1 x 50 FAST @ 60)
Round 1 Free
Round 2 Choice
100 easy
Total Distance 1800m
Yearly Distance 3600m
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