Monday – Swim

Warm Up

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600 with perfect technique zone 2

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Main Set

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4 x 250 @ Zone 3 Tempo

10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery

8 x 100 free @Zone 5 Effort, 20RPS

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Cool Down

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4 x 100 as 50 drill / 50 free with 10 sec recovery