As the aquatic center is closed, please do the following workout:
Warm-up:
800 easy to moderate choice,
Main set:
4-5x 500 as: 1- 500 straight with 30 sec rest, 1- 5x 100 on 5 sec rest, all swim at race pace or HR#3 medium or at a somewhat hard to hard effort,
Cool-down: 800 continuous as: 50 drill/ 50 stroke/ 100 free.
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