WARM-UP (1000 yds) 1 x 400 easy swim 8 x 50 – 25 drill + 25 swim on 1:00Warm up a stroke you want to swim later 4 x 50 choice kick on 1:10 MAIN SET (2800 yds) EN-1 (500 yds) @ Threshold pace + 2s/100yd 5 x 100 add-a-stroke w/ :15s rest#1: Free #2: 25 stroke + 75...

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