Warmup
1 x 300 choice, working your turns
3 x 100 stroke @20" rest
6 x 50 spiking 4/8 @60"
Preset
4 x (2 x 25 fast @30" + 1 x 50 @1'30")
**no additional rest in between sets
25s fast
50s P100
Lactate Clearance
1 x 200 R1
USRPT (for 50m races)
12 x 25 (15m all out + 10m easy) @40"
Lactate Clearance
1 x 200 R1
USRPT (for 100m races)
20 x 25 @35" (Avg. 17")
Cooldown
20 minutes (combine kick, snorkel, pull)
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