Warm up:
400 Free
3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI
Main Set A:
3 x
2 x 200 PUll with 20 sec RI
4 x 50 pull fast with 1 min INTERVAL
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1 min bonus rest
8 x 50 swim with paddles best average with 1 min INTERVAL
Cool Down: 100 choice
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