SCY
12 x 50 on :55 IMO/stroke or stroke drill EN1
9 x 25 on :40 sprint medley SP3
3 stroke, 3 kick, 3 choice
12 x 75 on 1:15 kick w/fins EN2
hold under 1:05's
5 x 25 on 1:10 MOPS SP1+
work the turns
7 x 50 on 4:00 Free or Stroke SP2
in heats FAST
3 x 300 Swim on 4:30
#1 stroke with small paddles
#2 free dps with big paddles
#3 kick with fins
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