WARM-UP-
200 swim/200 kick/200 pull
MAIN SET A-
12 x 50 @ 1:10 -3 of each stroke - descend 1-3 each stroke
RECOVERY SET-
200 swim
MAIN SET B-
8 x 50 @ 1:05 -2 of each stroke - 1 FAST!/1 EZ
RECOVERY SET-
200 swim
MAIN SET C-
4 x 50 @ 1:00 -1 of each stroke - 80% effort
RECOVERY SET-
200 swim
MAIN SET D-
4 x 25 @ :30 -1 of each stroke - FAST!
COOL-DOWN-
200 swim
TOTAL = 2700
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