Warmup as you feel for 20 minutes, then...
4 sets of:
8 x 50 @ :50 various (round 1 is odds swim/kick free, evens swim choice NO FREE, FAST TURN)
1 x BROKEN 100 from a dive, in heats (go :10 apart)-
37.5 FAST TURN (wait for everybody to finish)
25 FAST TURN (wait for everybody to finish)
37.5 with FAST TURN & FINISH
1:00 rest between sets, check HR
Warmdown a 150 (drill/kick on back by 25's) before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!
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