Warmup
1 x 600 (200 free + 100 IM + 100 stroke + 200 free)
1 × 300 head lead dolphin w/fins
Preset (w/fins)
8 × 50 (35m free build + 15m fly sprint no breath)
+ 100 easy
Speed Play
12 x 50 (middle 20m all-out) @20" rest
+ 100 easy
Starts & Turns
4 x race start w/timing pad to 15m for time
4 x turns at race speed to 15m for time
Main Set
4 x (50 R2 from push + 25 easy + 50 R2 from midpool (fast turn) + 25 easy)
*20" rest after 1st 25
**60" rest in between sets
Cooldown
1 x 400 (25 sculling/25 swim)
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