Warmup
1 x 300 choice
3 x 100 stroke @2'00"
6 × 50 kick w/board @20" rest
Preset
6 × 150 stroke (50 R1/50 P200/50 R1)
Free 2'15"
Other strokes 2'30"
Lactate Clearance
1 x 200 R1
Main Set
3 x (3 x (50 + 100 + 50)) @60"/1'50"/1'45"
1st 50 --> 25 fast/25 easy
100 --> R1
2nd 50 --> 25 easy/25 fast
**Trabajo y descanso
Cooldown
1 x 400 (25 sculling/25 swim)
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