Warm Up
3x300m #1 F/c Drill/Swim x25 or x50
10x50m odd - kick/swim (no board) even - Drill/Swim
Main set ( IM based)
2 sets
2x75m as 100IM -25m of 1 of the strokes
2x100m as 100 IM
2x125m IM as 100IM +25m of 1 of the strokes
4x50 Fast Kick
1x400 F/c dev 100's 1-4
Swim down
1x300m easy choice
Total 3900 in 90 mins
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