5:00

1x Warm Up [50 Meters]

1 x 400 @ 7:00 FR Swim SNORKEL

4 x 100 @ 1:40 FR Pull PADDLES / PB

16 x 50 @ 1:00 IM [4 of each] 25 Kick + 25 Swim

1:00

4x #Dist-MidDist_Free #400IM-200Strk

1 x 300 @ 4:00 FR Swim

1 x 200 @ 3:00 BK Swim

1 x 100 @ 2:00 BR Swim

100 @ 3:00 Choice Swim Easy #Dist-MidDist_Free #400IM-200Strk

3x #Dist-MidDist_Free #400IM-200Strk

1 x 200 @ 3:00 FR Pull PADDLES / PB

1 x 150 @ 2:15 FR Pull PADDLES / PB

1 x 100 @ 1:30 FR Pull PADDLES / PB

1 x 50 @ :45 FR Pull PADDLES / PB

1:00

100 @ 3:00 Choice Swim Easy #Dist-MidDist_Free #400IM-200Strk

4x #Dist-MidDist_Free #400IM-200Strk

3 x 50 @ :50 Choice Swim [200 Pace, same stroke]

:30 Rest

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1x #200-Down #Breaststroke

20 x 50 @ 1:00 BR Drill [w/ FR Kick]

100 @ 3:00 Choice Swim Easy

6x #200-Down #Breaststroke

1 x 200 @ 3:00 FR Swim PADDLES

2 x 100 @ 1:45 BK Swim PADDLES

:30 Rest

100 @ 3:00 Choice Easy Swim #200-Down #Breaststroke

1x #200-Down #Breaststroke

12 x 50 @ 1:00 IMO Swim FAST [200 Pace]

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Cool Down

1 x 200 @ 5:00 Choice 100 Kick + 100 Swim