Should you Always Include Speed Work? / 3200
Warm Up:
200 Swim
200 Fr/Bk by 50
200 Sull/Swim by 25
200 Drill Swim by 25
200 Swim Build
Main Set 6x
150 as ( 50 Kick + 100 Swim Smooth) :15 Rest
2x 25 as 1 Fast 1 easy :10 Rest
Bonus Set
8x 75 as (4 IMO 4 Pull on 10-15 Rest)
Warm Down
Up to 400
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