Duration 30-45 mins
Distance 2200m
Pool length 25m
Warm up
• 2 x 200m Any Stroke (even pace), rest 0:20 / 200m
Build up (repeat 8 times)
• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
Core
• 6 x 200m Freestyle Swim, leave on 04:00 / 200m
Warm down
• 2 x 100m Breaststroke Easy, rest 0:20 / 100m
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