W/U:
4x100
swim, kick, pull, swim
Drill Set:
6x50m :15 sec rest
odd- 6 kick layout
even- armpit
25m drill/25m swim
Main Set:
Do this set twice with 1min rest in between
-every second interval is fast, the other should be very easy/recover
-200 is fast
8x25 :10sec rest
4x50 :15sec
2x100 :20sec
200swim- fast
cooldown: 100 pull, 4x50 no free
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