1/14/24 practice 

200 swim
200 social kick
4X25s IMO build on :30
8X25s from mid pool 

Pre set: 
20X25s on :40

[5X fly
5X back
5X breast
5X free]
1st: kick on back
2nd: technique focused
3rd: speed drill
4th: build
5th: sprint

50 easy 

Main set: 
2X (4X 100s)
Choice send offs: 1:20/1:30/1:40/1:50
1st: 25 fast 75 easy
2nd: 50 fast 50 easy
3rd: 75 fast 25 easy
4th: all fast 

200 warm down 

Total yardage: 2250