Set for Advanced Swimmers: 4100 Total Distance
Warm Up
500 Choice Swim
100 Paddles
300 mix 1 Arm
100 swim
Pre Set
8x25 Variables :10 sec bonus Rest after #4
(25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast)
Main Set: 2700 Total
500 on :20 sec Rest (look at clock @400 take note of time)
5x100 odds on 1:20 even on 1:15
400 *Faster than 500 pace* on :20 sec Rest
(look at clock @300 take note of time)
4x125 #1&4 on 1:45 #2&3 on 1:35
300 *Faster than 400 pace* on 20 sec Rest
2x 250 on 3:15
Cool Down
200 easy
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