2600
Warm Up
300 swim with fins
4x 75 kick with fins
6x 50 hold paddles on top
3x 100 done as 25 fast/ 75 easy
Main Set
12x 100's off an interval that gives ~:30 sec rest done as:
1 tempo/ 1 race effort, 1 easy recovery
200 choice warm down
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
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@Kyle.brill
@natefdot
