Find an Open Water Race this Summer /Total 3500
Warm Up
300 Swim 200 Pull 100 Kick
Pre Set
4x 50 as 25 drill 25 Swim (Choice IMO)
Main Set 2x
300 Paddles only @ Base interval -5”
2x 150 Build to 85% @ Base Interval
3x 100 Best Average (Rest = 2x the time it takes you to swim each 100.)
1 min bonus recovery between Rounds
Warm Down
300 Choice
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