10 minute warmup
6x75 Breathe every 3rd, 5th, 7th by 25 or 3-5-5 6x25 Build
Main Set: 6x200 negative split on Cruise + 10 6x100 Odds up-tempo on +5, Evens even-tempo on +10
Swim Down: 6×50 Ascend: Cruise, +5, +10, +15, +15, +15, +15
10 minute warmup
6x75 Breathe every 3rd, 5th, 7th by 25 or 3-5-5 6x25 Build
Main Set: 6x200 negative split on Cruise + 10 6x100 Odds up-tempo on +5, Evens even-tempo on +10
Swim Down: 6×50 Ascend: Cruise, +5, +10, +15, +15, +15, +15
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