Warm Up
600 with perfect technique moderate
Main Set
4 x 250 @ Zone 3 Tempo / with 20 sec ri
10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery
8 x 100 free @Zone 5 Effort, 30 sec recovery
Cool Down
4 x 100 as 50 drill / 50 free with 10 sec recovery
Post swim run: 40 min
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