Warm up: 500 Free Bilateral breathing
Main Set:
400 FREE Broken Descen on 1st – 4th 25 of each stroke (Rest :10 after 25)
5 x 50 Free on 1 min
5 x 50 back on 55 sec
5 x 50 FREE on 50 sec
5 x 50 KICK ONLY on 45 sec
12 x 50 Pull: free with paddles and tube Breath every 6 strokes on 50 sec
500 as (Free Get tim for total 500 swim. rest 10 sec after each distance.)
200
150
100
50
12 x 50 kick: all on 1 min
#1 – 3 butterfly kick
#4 – 6 backstroke
#7 – 9 flutter kick
#10 – 12 freestyle
Cool down
100 Free
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