Warm Up:
200 Swim
200 Kick
200 Pull
150 Breathe every 5
150 Breathe every 7
Main Set:
2X
200 Negative Split
100 Negative Split
50 FAST
100 Negative Split
4 X 50 FAST
50 Negative Split
100 Easy
6 x 50 FAST
Cool Down:
300
Total:3350
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