All lanes did the same workout since two lanes were being used for video analysis.
200 loose
8x50 20s rest
1 free, 1 kick, 1 non free, 1 pull
12x25 20s rest descend 1-4
12x25 20s rest 1 k right side, 1 k left side, 1 fingertip drag, 1 head up
12x25 20s rest 1 k on back, 1 sprint, 1 catch up, 1 sprint
4x100 a nonfree, 1 kick, 1 free, 1 pull
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