Friday, 4/28/2017

Warm-up

  • 300 – every 3rd length uptempo
  • 6 x 50 – odds: swim/scull, events: swim/kick

Main Set

2 Rounds: first round freestyle, second round nonfree

  • 10 x 25 + 30 SPRINT (focus on the details!)
  • 100 EZ
  • 5 x 50 +45 SPRINT
  • 100 EZ
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