400 w/up (100 free, 50 kick, 50 non-free swim) repeat
300 (50 dolphin kick on back, 50 choice kick, 50 swim Free but emphasize the kick) repeat
13x50 Free
2 on 55, 2 on 50, 2 on 45, 1 on 40, 2 on 45, 2 on 50, 2 on 55
75 easy swim
16x25 odds: Dive sprint evens: ez recovery
200 free (50 drill of choice, 50 swim Free, repeat)
100 mid-pool to work on flipturns
12x25 choice on 30
50 warmdown
Yeah for sprinting and diving!
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