A little boring but great for working on pacing
Warm Up:
2x100 free, 50 stroke
2x100 free, 50 kick
Main Set:
16x100s
4x100 descend
1. base +10
2. base +5
3. base
4. base -5 (ouch!)
4x100 steady
run through this twice for 16
Total Distance: 2300 m
http://www.dynoswim.com/freestyleFrenzy.php?workoutId=916
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