Warm up
4 x 200m IM Kick up Swim down 30R
4 x 25m FC K 800m pace 5 sec rest
4 x 25m FC K 100m pace 15 sec rest
4 x 25m FC K 25m pace 30 sec rest
Main
24 x 25m IMO hard out of the wall, 5-10m fly UW 1’
12 x 50m IMO start in the middle of the pool and approach
the wall hard for a fast turn, hard out 2’
8 x 25m IMO Race start 2’
Cool down
100m choice
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