Warm up:
300 free / 400 kick / 500 pull
12 x 50 as: 25 drill/25 kick/ on 15 sec RI
Main set:
16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI
Cool down: 400 RI
Monday – swim
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