6 x 75 as 25 kick 50 swim 2 free 2 choice 2 free @ 130/145
8 x 50 4 k as fly/choice
4 swim dec. 1-4 @ 115 #4 aim to be Best time + about 5 seconds
MAIN SET :
3 rounds of this set :
8 x 25 odds easy swim choice
Evens 1 breath @45
2 x 50 as 1 build to about 90%
1 smooth @ 130
100 strong
Round 1 85% of your best time
Round 2 90 % of your best time
Round 3 (which we didnt manage to finish the 2 50s and last 2 25s in) 95% or basically all out!
Total Distance 1900m
Yearly Distance 117 300m
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