12 x 75 K/Scull/Swim on 1:40 EN1
dps on swim
6 x 25 on :45 SP3
Sprint Medley
5 x 50 on 1:15 MOPS SP1
perfect turns
6 x 200 on 3:15 Stroke or Stroke Option EN2
18 x 25 on 1:00 FAST SP2
2 kick, 2 swim w/paddles
6 x 200 on 3:00 Free EN2
the rest of practice in the shallow end:
10 minute start practice back and forward
20 x 25 fly on :30/:40 EN2
alt swim/kick
4,650 meters
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