20 Minute Warm Up
10 x 300
1-4 swim descend 1-4
5-7 pull
8-9 swim with fins
10 swim FAST!
Take 1 Minute between rounds
Intervals-
Lane 3 = 5:15, 5:00, 5:00, 5:00
or 6:00, 6:00, 5:45, 5:45
Lane 2 = 6:30, 6:30, 6:00, 6:00
Total- 3000 + WU/WD
Lane # 1 does 10 x 200 on 4:45 or 5:00
1-4 swim
5-7 pull
8-9 swim with fins
10 swim FAST!
Take 1 Minute between rounds
All intervals are for Long Course Meters
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