200 Easy
16 x 25 as 4 swim 4 drill 4 Kick 4 Swim All as 1 easy 1 build
8 x 50 2 @ 55 2 @ 50 2 @ 45 2 @ 40
100 easy
DIVE 100 All out or if your Damon and chose 200 than thats cool! :D
swim out easy
~ 1200-1400m
Long Distance Option!
12 x 50 3 free 1 No free @ 55/60/70
6 x 300 2 @ 5 530 630
2 @ 430 5 6
2 @ 410 430 545
6 x 100 K/swim @ 10 rest
Total Distance: 3 K
Yearly Distance: 109, 000m Averaged between the 2 practices roughly
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