Warm up
1x200 on 4:00
2x100 on 2:00
Building Set
4 x 200 free en 3:30 (no pull and paddles)
Kick Set
12x50 IM Kick with fins, no breast, rest 10 to 15 secs in between
Combo Set
6 x 100 (50 stroke / 50 free) on 1:40
Cool Down
6x50 on 1:00, bringing heart rate down to 120 bpm
Total = 2700 meters
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