150/100 kick
100 IM drill
200/150 pull
150/100 swim
4 x 25 sprint cycle
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Intervals:
- 100 @ 1:30 / 1:40 / 1:50
- 25 @ :30 / :40
4 x 100 last 25 is fast!
8/4 x 25 no breather / BR
3 x 100 last 50 is fast
8/4 x 25 choice kick on back / BK
2 x 100 last 75 is fast
8/4 x 25 underwater / FL
1 x 100 all fast!
8/4 x 25 fast FR / ez FR
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4 x 75 IMO swim / drill / kick
3000 / 2500
