Warm up:
800 choice
4 x 50 drill with 15 Ri
Main Set:
8 x 400 as:
3 free on 15 sec RI
2 as 4 x 100 on 15 sec RI
3 free on 30 sec RI
All faster than race pace Zone 3
Cool Down: 600 easy choice
Wednesday – Swim
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