400-600 Pull (snorkel throughout, paddles last 1/2?)
done as 75 Pull/25 Pull RA/75 Pull/25 Pull LA
leaving enough time for:
400 Kick "-" split - 20s slower than PB?
finished by 20 min mark
4 * 200 IM on 3:20, 3:30 or 3:40
1) with fly kick
2) with free kick
3) 2 * 100 IM 8/12/8/12 strokes 4) swim strong
(6 min set) * 4
25 sprint kick on :30 4 breakouts from bottom on 1:00 (15 s each) 100m with great turns on 1:45 50 strong swim on :35, 40 or 45 (looking for 7.5-10s rest)
125 as 75 fast swim /5s rest/25 sprint/25 easy swim on 2:10, 2:05 or 2:00
2nd hour
9 * 300
3 smooth on 5:00 or 5:20
1 strong stroke (option 100 stroke/50 smooth off/75 stroke/25 smooth/50 stroke on 5:30
2 smooth on 5:00 or 5:15 1 strong stroke on 5:30
1 smooth on 5:00
1 strong stroke on 5:30
12 * 25 easy speed on :50
WD
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