Warm up
200 easy long strokes alternate breathing 3rd stroke
12×50 as easy/mod/ hard. on 20 sec rest, (Count your strokes. Instructions: the amount of strokes should be the same or less if you go faster. Count your strokes)
Main Set
5×500 on 45 sec rest as
- 1 and 3 free
- , 2 and 4 pull
- 5 as 5x 100 with 10 sec.
Warm down 200 easy.
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