Monday June 20

5 * 400 descend

approx 10s drops to PB + 20

35 minutes

Does not have to be all free swim - just the last one

regardless, intensity should be increased accordingly

200 choice

8 * 25 on 1:30

1) 20m fast

2) 15m fast

3) 10m fast - limited kicking

4) 10m fast

200 choice

repeat 8 * 25 different stroke

200 choice

repeat 8 * 25 Kick

5 * 200 Kick on 4:30 (175, 175, 3 * 200?)

1-3 descend

4 & 5 hold

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