Thurs morning aerobic

5 * 200 IM on 3:30

1) Kick - start early 2) K/S by 50 on 4:00

3) K/S by 25

4) 50 Swim/150 Drill

5) Swim

30 * 75 of fpp

extra min after

800 600

400

200

Mix and match 4 strokes with

K, P, Drill and Swim

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