Warmup
1 x 400 choice
4 x 100 back (25 kick/25 swim) @20" rest
8 x 50 back (25 drill/25 swim) @15" rest
Preset
6 x (3 x 25) free (controlled breathing) @15" rest
#1. Breathe twice
#2. Breather once
#3. No breath
Main Set
2 x (1 x 25 back @35" + 1 x 100 free @1'30" + 1 x 50 back @60" +1 x 100 free @1'30"+ 1 x 75 back @1'20" + 1 x 100 free @1'30" + 1 x 100 back @1'40" + 1 x 100 free @1'30" + 1 x 75 back @1'20" + 1 x 100 free @1'30" + 1 x 50 back @60" + 1 x 100 free @1'30" + 1 x 25 back @35")
**1'00" rest in between sets
Avg. 100s free on Set #1: 1'21"
Avg. 100s free on Set #2: 1'19"
Cooldown (Lactate Clearance)
1 x 200 swim easy + 1 x 200 (25 scull/25 swim)
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