day before the meet workout
400 drill/swim
10 x 25's odd back, even breast on :30
400 pull with paddles and buoys
10 x 25's fly with fins on :30
8 x 50's on 1:00
6 x 50's on :55
4 x 50's on :50
2 x 50's on :45
1 50 sprint for time
200 swim easy free
Starts and Turns
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