900 - 300 swim, 300 kick, 300 pull
1000 - 20x50 down drill choice (1-arm, 6-3-6, catch up, others) back easy swim on :5-10RI
1800 - 3x (300 :20 ri, 200 :20 ri,100 :20 ri)
set one is fins + pads
set 2 is pull pads optional
set 3 is optional equipment or no equipment
*whole set is stretched out and easy, get the kinks out of the post-meet soreness!
400 - 8x50 back stroke recovery 1:00
total 4100
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