- 5 x [100 free, 100 pull]
- 10 x 50s
- 400
- 300
- 200
- 4 x 100 [kick 25,swim 50, kick 25 IM order]
- 8 x 75
- 4 x [100 free, 100 IM - 1:45]
- 300 pull
- 100 easy
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Best swim workout performance
This was a great set for me! It was 4500 yrd and I lead the whole time. I was able to maintain every interval except the -:15 came in closer to -:12 but who cares at that point!!
- 10 x 50 +:10
- 200 pull
- 200 kick
- 100 IM
- 500 pull
- Main set
- 5 x 100 +:05
- easy 100 +:20
- 4 x 100 pace
- easy 100 +:20
- 3 x 100 -:05
- easy 100 +:20
- 2 x 100 -:10
- easy 100
- 1 x 100 -:15
- easy 100
- 10 x 50 (stroke/free) +:10
- 500 pull
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