Warmup
1 x 300 choice
6 x 50 free breathe 2x @20" rest
12 x 25 stroke drills @20" rest
USRPT (100m)
16 × 50 stroke @55"
Lactate Clearance
1 x 200 R1
USRPT (50m)
16 × 25 stroke @35"
Lactate Clearance
1 x 200 R1
Broken swim (R2 --> RL)
1 × 100 broken with 10" rest at 50m & 75m
Cooldown
400 - 600 (combine swim, sculling, kick)
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