W/U:
5x100
swim, kick, pull, swim, fist
Stroke Set:
1. 4x75 as 25fly/25back/25breast :15sec
2. 4x75 swim as 25DPS/25fast/25recover swim 15sec
3. 4x75 pull :15sec
4. 4x75 swim descend 1-4 :15sec
Main Set:
4x200m :30 sec between each interval
1 100m-6kicklayout/100m-swim
2. swim- neg split
3. pull- neg split
4. cooldown- choice
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