Warmup
1 x 300 Choice
4 x 50 Free build to sprint (last 15m fly)
Odds - no breath last 5m
Evens - no breath last 10m
1 x 300 Free R1
Explosions
12 x 50 @30" rest
Odds - Free (10m sculling + 15m sprint)
Evens - Stroke (10m sculling + 15m sprint)
Put fins on
1 x 400 R1
Test Set
4 x
(1 × 100 Stroke R2 to RL @45" rest
1 x 100 Free Spiking 4/12
1 x 100 head lead dolphin)
**60" rest in between sets
Lactate Clearance
1 x 200 R1
Turns
8 x 50 @30" rest - starting and finishing under the flags
Cooldown
1 x 400 (25 sculling/25 swim)
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