Warm-up – 800 yds:
200 easy swim
400 - 4 X 100 on 1:30 get under 1:10
(FOCUS ON streamline after flip turn and no lazy breathing)
200 - 8 X 25 @:10 rest [odds drill/evens perfect freestyle]
Main Set – 1,600 yds
**twice through**
200 stroke of choice on 3:00
1 X 200 free on 3:20 get under 2:30
(FOCUS ON streamline after flip turn and no lazy breathing)
100 stroke of choice @:10 rest
2 X 100 free on 1:30 under 1:09
(FOCUS ON streamline after flip turn and no lazy breathing)
2 X 50 @:10 rest – drill/swim by 25
Cool Down – 400 yds:
300 - 4 X 75 @:10 rest [kick, drill, swim by 25]
100 easy choice
Total: 2,800 yards
Don't know why, but I had thought tomorrows meet was a 25M pool, but its not, its yards. Looking forward to it!
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