400 Free (every 4th 25 is kick)
300 Free (every 3rd 25 is non-free)
200 Free (mix it up)
100 Free (no breathing in the flags)
2x10x50 (The intervals are designed for the fastest lane, modifications were made for other lanes)
4 on 50
3 on 45
2 on 40
25 to the other end
1x50 all out sprint
50 easy
2x 50 medium swim Free
2x25 all out sprint choice
50 easy choice
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