Warm Up:
250 free easy
8x100s base (form focus)
Main:
4x100 easy (descend)
4x25 kick
4x100 moderate (descend)
4x25 kick
4x100 strong (descend)
4x25 kick
4x100 HARD! (descend)
Cool down:
50m breast easy
Total Distance: 3000m
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