WARMUP: 400
SYNCHRO SET: 200
With fins.
8 X 25 freestyle, swimming two abreast in your lane. Try to match strokes with the person next to you. Switch partners every couple of 25s.
MAIN SET: 1900
Lane 1: Skip the 4 X 200 and start with the 4 X 100.
4 X 200 Major/Minor (by 50)
Major = Freestyle
Minor = 2L/2R Backstroke
4 X 100 Major/Minor (by 25)
Major = Freestyle
Minor = Breaststroke
4 X 100 Major/Minor (by 25)
With fins.
Major = Backstroke
Minor = Pulse Breaststroke
3 X 75 Major/Minor (by 25)
With fins.
Major: Dolphin kick on your back
Minor: FAST Freestyle
WARMDOWN: 200
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