STROKE/SPRINT
Warm-Up: (800m)
- 200 swim
- 200 - 50K/25S
- 200 pull
- 200 - 50D/25S
Pre Main Set: (400m)
- 2X
- 2X50 build @ 1:00
- 4X25 IM order @ :40
Main Set: (1000m)
- 2X100 free -300 pace @ 2:20
- 2X50 easy @ 1:00
- 3X100 stroke fast @ 3:00
- 25 - 5 seconds rest
- 50 - 10 seconds rest
- 25
- 2X50 easy @ 1:00
- 2X100 free -300 pace @ 2:20
- 2X50 easy @ 1:00
Warm Down (200m)
- 200 your choice
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