200 swimchoice
4x50kick
100pull
100swim
Drill:
6/8 x 50 drill (25 drill/25 swim)
even: fingertip
odd: fist
Main Set:
2x
8x25 pull/paddles (1. easy, 2. every second one fast- all out) :10 sec rest
200 swim- fast for time (immediately after pull)
after finishing the top set twice do:
2/3 x 200pull/paddles (easy/build) :20 sec rest
Cool down:
4x50 (25 back/25 free)
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