Warm up:
4 x 75 @ 2/215 as:
odds- 25 free 25 breast 25 free
Evens - 25 stream line kick @ back/ 25 back / 25 Streamline kick @ back!
Main set:
8 x through :
50 I.M. Order @ 120/130
100 Free
Rounds 1&2 free @ 135/140/145/2/215
Rounds 3&4 @ 130/135/140/155/210
Rounds 5&6 @ 125/130/135/150/205
Rounds 7&8 @ 120/125/130/145/2
400 Kick/swim choice @ 7/8/9
200 Kick Best stroke @ 340/420/5
100 easy!
Total Distance 2200m
Yearly Distance 48,600m
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