Warm up:
- 500 free or 5 x 100 with 10 sec recovery
- 500 pull or 5 x 100 with 10 sec recovery
- 2 x 250 kick with board with 10 sec recovery
Main Set:
- 15 x 100 as:
- 5 free on 15 sec rest
- 5 – 50 kick/free 15 sec rest
- 5 free on 15 sec rest
- All easy!
- Cool Down:
400 easy
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