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SCY

Warm up
2 x 150 2:30
6 x 50 1:05 stroke
4 x 75 1:15
6 x 50 :50 desc 1-3/4-6

Kick set
3x
1 x 75 1:45
1:00 [vertical kick]
1 x 75 1:45 fast

Freestyle set
2x
1 x 300 4:30 long & strong
2 x 150 2:10 last 50 strong
4 x 75 1:05 desc 1-4

Main set
2x
1 x 25 1:00 easy
1 x 100 2:00 fast
1 x 25 1:00 easy
1 x 75 1:30 fast
1 x 25 1:00 easy
1 x 50 1:00 fast
1 x 25 1:00 easy
1 x 25 1:00 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4350