400 choice
4 x 100 kick/swim by 25 (alternate free & brst)
4 x 50 descend
1 x 500 free negative split @ 8:00
2 x 400 @ 7:00
- free drill – 25 “L”
into sail/ 25 swim
- free build
3 x 300 @ 5:30
- backstroke
- free drill - 25 mustard
drill (elbow, hip, switch)/ 25 swim
- freestyle negative split
4 x 200 @ 3:15
- free drill – 26 six
kick three pull/ 25 swim
- - 4. descend
5 x 100 – 25 stroke -75 free @ 1:40
4 x 25 ascending
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