I Only Swim Freestyle/4500
Warm Up
500 choice mix strokes
400 as 50 drill/ 50 swim
Main Set
4x100 @ 800 Pace 30” rest
3x 200 @ 1500 Pace 20” rest
400 Aerobic Pull DPS focus
3x100 VO2 Max (aka Fast) 60” sec Rest
1x300 Tempo 30”-60” rest
400 Aerobic Pull 50 smooth/ 50 Low SC
3x200 Descend 1-3 on 20”-30” rest
3x100 Descend 1-3 on 15”-20” rest
Warm Down
300
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