Warm up:
6x50m Drills
100m Free
100m Back/Free
Main Set 1
5x200m Free, 4min or 5min
Rest
5x100m Free, 2min or 2min 30sec
Rest
10x50m Free, 1min or 1min 20sec
Main Set 2
300m Free, 6min or 7min30sec
Rest
830pm, 6x50m Breaststroke/Backstroke. 2min
Total Mileage: 3100m
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