Warm Up:
200 Swim
4 x 50 :15
4 x 50 DPS
4 x 50 Breathe every 3
4 x 50 Breathe every 4
4 x 50 Breathe ever 5
Main Set:
3 x 100 Moderate
3 x 100 Quick
200 Moderate
2 x 150 Quick
200 Quick
Bonus Rest
2 x 25 Build
4 x 25 SP
4 x 25 Sp
4 x 25 Breathe every 4
4 x 25 Easy
Cool Down:
200
Total: 3400
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