Friday – Swim

Warm up:

400 Free

3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI

Main Set A:

3 x

2 x 200 PUll with 20 sec RI

4 x 50 pull fast with 1 min INTERVAL

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1 min bonus rest

8 x 50 swim with paddles best average with 1 min INTERVAL

Cool Down: 100 choice