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DESCRIPTION

Swim 400mts Reverse Medley i.e. 100mts
FC,BR,BC,FLY with 20sec rest after every
100mts. When swimming FLY use a stroke drill.
Easy / Moderate Effort.

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Strength | Strength

Strength:

Swim 300mts alternating each 50mts Swim,
Kick, Pull (SKP) with 10sec rest after each two
length swim if needed and 2min rest at the
finish. Easy Effort.

Strength
Strength | Strength

Strength:

Swim 2 x 300mts continuous FC alternating
Swim, Kick, Pull, every 100mts with 2min rest
after each distance. (Kick on BR: BC or Fly).
Easy Effort.

Strength
Technique | Technique

Technique:

Swim 3 x 50mts FC Finger Touch Drill: 3 x
50mts BR Long Glide: 3 x 50mts Double Arm BC
with 20sec rest after every 50mts.
Moderate Effort.

Technique
Technique | Technique

Technique:

Drill 18 x 50mts @ 90sec turnaround using two
different drills on three different strokes of
your choice. Pulse 130 - 150 bpm (take extra
rest if needed). Moderate Effort.

Technique
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