Swim Program for 1st Nov is as follow:
Warm Up:
400m free
6x50m drills
Main Set:
5x200m free; 4min 15s & 5min 15s
4x100m breast/back; 3min
4x50m free (100%sprint for every lap); 2min 15s
Tread water:
1min pure hand sculling
1min flutter kick
1min dolphin kick
3 sets in total
Total Mileage: 2500m
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