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SCY

Warm up
1 x 200 3:10
2 x 150 2:30
4 x 75 IM/stroke 1:30
3 x 100 1:30
4 x 50 descend :50

Kick set
4 x 125 last 25 fast 2:45

IM/stroke set
4x
1 x 50 stroke 1:15
1 x 25 free easy :45
1 x 75 IM/stroke strong 1:30
RD1 fly, RD2 back, RD3 breast, RD4 choice

Free/pull set
4 x 200 neg split 3:00
4 x 150 last 50 strong 2:15
4 x 100 descend 1:30
4 x 50 strong :45

Warm down
4 x 50 1:00

Total: 4600

SCY

Warm up
3 x 100 1:45
4 x 75 IM 1:30
3 x 100 1:30
4 x 75 kick 1:45
6 x 50 desc 1-3/4-6 :55

Free sprint set
1 x 50 easy 1:15
1 x 50 fast 85-90% 1:00
1 x 50 easy 1:15
2 x 50 fast 85-90% 1:00
1 x 50 easy 1:15
3 x 50 fast 85-90% 1:00
1 x 50 easy 1:15

IM/stroke set
1 x 25 fly :40
1 x 50 back 1:05
1 x 75 breast strong 1:30
1 x 100 free 1:45

1 x 25 free :40
1 x 50 fly 1:05
1 x 75 back strong 1:30
1 x 100 breast 2:00

1 x 25 breast :40
1 x 50 free 1:05
1 x 75 fly strong 1:30
1 x 100 back 1:45

1 x 25 back :40
1 x 50 breast 1:05
1 x 75 free strong 1:30
1 x 100 fly 1:45

Free/pull set (Charles Denault's favorite set)
3 x 100 1:40
1 x 125 1:40

2 x 100 1:40
2 x 125 1:40

1 x 100 1:40
3 x 125 1:40

Warm down
4 x 50 1:00

Total: 4550