Warmup
1x 300 choice
3 x 100 w/fins (75 free/25 fly) @20" rest
4 x 50 spiking 4/8 @60"
Preset
10 x 100 free @1:30 at threshold of R1 (Avg. 1'15")
Kick
12 x 25 shooters @60"
Lactate Clearance
1 x 200 R1
Main Set (Backstroke)
8 x (75 choice R2 + 25 easy + 30" rest + 50 P200 + 25 easy)
**60" rest in between sets
75s, Avg. 52"
50s, Avg. 33"
Cooldown
1 x 400 (25 sculling/25 swim)
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