Short Intervals Make You FAST/3400
Warm Up:
1k Choice (For Ideas See Past Episodes)
Main Set
4x 25 Fly rest 20”
4x 50 Best Effort on 1:00 or (30” rest)
50 easy
4x25 Fly rest 20”
8x50 Best Effort on 1:00 or (30” rest)
50 easy
4x25 Fly rest 20”
Rest/ Reset
100 Best Effort From a Dive.
100 Easy
10x 100 Pull on Base Interval
Warm Down
200
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