3200
|
2200
|
|
Warm-up:Choice
Drill Kick no board Pull |
300
200 100 |
200
100 100 |
Freestyle
Swim timed rest 1" between sets time and compare to 1st |
200
4 X (4x50 on :40) 200 |
200 2 X (4x50 on :60) 200 |
Breaststroke
Kick Drill with one dolphin kick Swim with dolphin movement |
200
200 8x50 on :50 |
200 200 6x50 on :70 |
IM
Swim |
4x125 100IM+25 stroke |
4x100 |
Swim-down
Swim Choice (count strokes) |
100
|
100
|
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