Workout of the Week

Warm up:  1000 as 200 free, 200 back, 200 pull, 200 kick, 200 free

10 ×50 build 1-5 and breathe every 3,5,7 strokes throughout

Main set:

200 kick + 4 x 50 kick (25 fast, 25 moderate)

300 Pull + 6 x 50 pull (25 moderate, 25 fast)

400 Swim build by 100 + 8 x 50 build 1-4 with 4 as max effort.

Cool down: 500 easy swim. Include backstroke and breaststroke.

Total:  3,700

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