Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice
Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 50 kick
Cooldown
150 easy
150 easy
2500 Total.
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