10 minute warm-up
12 x 50: 4 swim, 8 alternate kick swim by 50
2 Rounds
. 300 moderate+20 100 fast cruise
. 200 moderate +20 100 fast cruise .
. 100 moderate+20 100 fast cruise
8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy
swim down
10 minute warm-up
12 x 50: 4 swim, 8 alternate kick swim by 50
2 Rounds
. 300 moderate+20 100 fast cruise
. 200 moderate +20 100 fast cruise .
. 100 moderate+20 100 fast cruise
8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy
swim down
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