Warm up
400m IM Kick 30R
2x (4 x 50m IMO 15R)
Main
3/4/5 x 200m 1-2 with fins, fly Kick; 3+ BR Kick 4’40”/4’05”/3’40”
6/8/10 x 100m Odds BR; Evens FC 2’10”/2’/1’50”
<24 x 50m BR/FLY/BR/BK/BR/BR/BR/FC etc… 1’15”/1’05”/1’
Cool down
100m choice swim
100m choice kick
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