Warm up:
4 x 50 as (3 free / 1 kick) on 10 sec ri
Main Set:
30 x 25 as:
10 stroke easy
10 free moderate
10 free on faster interval 10 sec RI
20 x 50 as
5 drill work Easy on 15 ri
15 free:
– 1 – 5 mode on 15 ri
– 6 – 10 a little faster on 10 sec ri
– 11 – 15 very fast on 5 sec ri
You can use fins
Cool Down:
200 choice
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