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Warm-up |
4x {200 free |
continuous |
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Main Set |
12x50 (fast/easy by 50s, |
50/ 1:00 |
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Drill Set |
4x150 (swim/kick/drill by 50s- |
continuous |
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Main Set |
12x100 (fast/easy by 100s, |
100/ 2:00 |
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Drill Set |
8x150 (swim/kick/drill by 50s- |
continuous |
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