Warm up
600 easy,
4×12 as 100 moderate/25 easy stroke on 20 sec rest.
Main Set
1000 straight, increase speed each 200 on 2 min rest.
16×50 on 20 sec rest, alternate easy/hard.
4×100 kick, on 20 sec rest.
Warm down
200 easy.
Wednesday – Swim
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