Warm Up
2 x
50 loose wrist drill
50 fist drill
50 catchup drill
50 swim
[400 meters]
All the following on cruise +15
100
200 – 100
300 -200 -100
400 – 300 – 200 – 100
[2000/2400]
Optional 6 x 50 kick
500 -400 -300 – 200 – 100
[1500/3900-4300]
Warm Up
2 x
50 loose wrist drill
50 fist drill
50 catchup drill
50 swim
[400 meters]
All the following on cruise +15
100
200 – 100
300 -200 -100
400 – 300 – 200 – 100
[2000/2400]
Optional 6 x 50 kick
500 -400 -300 – 200 – 100
[1500/3900-4300]
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