8 x 100...odds free @ 140/150/2
Evens are 50back 50 breast ( @ 2/210/220)
Main set:
400 @ 630/7/730/8
200 @ 310/330/350
200 @3/ 320/345
100 @120/130/145
100 @ 2/210/210
400 @ 535/610/640/710
6 x 50 warm down:
odds= double arm back for 25/ then25 back swim
Evens = single arm fly/ 25 fly swim :)! All 50s on 10 seconds rest :)!
Total Distance 2500m
Yearly Distance 29,600m
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