Warm up:
- 500 free
- 5 x 100 as: 50 kick / 50 back stroke with 15 sec recovery
- 8 x 25 fist drill with 10 sec recovery.
Main set
- 400/300/200/100 tempo / pull with 20 sec recovery
- 300/200/100 kick with 10 sec ri
- 200/100 free with 10 sec ri
Cool down:
- 200 free
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