250 Swim (100free/50kick/100free)
200 Pull Choice Stroke
150 Build
Set. 1
4x100 on 1:20 or 1:35 (about :15 seconds rest)
6x50 (2-EZ / 1-Fast / 2-EZ) on 1:00
3x100 on 1:15 or 1:30 (about :10 seconds rest)
6x50 (2-EZ / 1-Fast / 2-EZ) on 1:00
2x100 on 1:10 or 1:25 (about :05 seconds rest)
6x50 (2-EZ / 1-Fast / 2-EZ) on 1:00
Set. 2
200 Pull EZ
4x75 Kick (with Fins) on 1:30
odd - Ez/Fast/Ez x 25
even - Fast/Ez/Fast x25
Warmdown
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