- Warm up:
- 200 free
- 200 kick
- 200 pull
- 4 x 50 build with 15 sec recovery
- Main Set:
- 3 x
- 3 x 150 fast on 45 sec rest
- 3 x 100 moderate on 10 sec rest
- 3 x
- Note: take a min Recovery in between.
- Cool Down:
- 200 Choice easy
Wednesday – Swim
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