Warm up
7/9/10 x 50m (25m FC/25m BK) 1’10/55”/45”
6/7/8 x 100m Kick (50m vertical board/25m BK/25m rotating
FLY) 2’20”/2’15/1’55”
Main
7/8/10 x 100m FC pull 2’/1’45”/1’30”
8 x 25m paired swim. Match the stroke rate of the person
with the longest and strongest strokes. Change partners if needed.
6/8/10 x 75m FC build stroke count starts low, rate
increases, last 25 sprint. 30R
Cool down
100m choice kick
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