3 X 100 @ 2:00 Choice 3rd 25 Fast
Main Set can be swum Freestyle or Choice
150 @ 2:30 Pace
100 @ 1:50 Pace
50 @ 1:00 Fast
150 @ 2:30 Pace
100 @ 1:50 Fast
50 @ 1:00 Pace
150 @ 2:30 Fast
100 @ 1:50 Pace
50 @ 1:00 Pace
150 @ 2:30 Pace
100 @ 1:50 Pace
50 @ 1:00 Fast
150 @ 2:30 Pace
100 @ 1:50 Fast
50 @ 1:00 Pace
150 @ 2:30 Pace
100 @ 1:50 Pace
50 @ 1:00 Fast
8 X 25 @ :40 Kick
2 Fast, 2 Easy
16 X 25 @ :30 Pull
Active Recovery
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