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Total Distance 7100m
Warm Up
800m Choice
4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50
Pre Set 2x (1st round fins 2nd round no fins)
4x 50 on 50” as 35m kick, 15 swim
100 on 1:40 as 50 drill fly, 50 stroke
100 on 1:50 kick
6x 50 on 50” 35m Fast, 15m easy
Main Set
4x 200 on 2:30
600 on 7:30 Negative Split
4x 200 on 2:20 fins, and Paddles
400 on 5:00 no gear Fast
4x 100 on 1:20 paddles only
12x 100 on 1:30 no gear as 4 moderate, 4 Strong, 4 Fast
Cool Down 100m
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
Instagram:
@swimsetsbythepool
@Kyle.brill
@natefdot
