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| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – single arm, swap at 25m – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m as 25m doggy paddle, 25m front crawl on 10s rest | |
| 2x | 50m Front crawl – single arm, swap at 25m – on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m hard, 25m easy – on 10s rest | |
| 900m | ||
| Main Set | ||
| 3x | 50m Front crawl on 10s rest | |
| 3x | 100m Front crawl on 15s rest | |
| 3x | 150m Front crawl on 20s rest | |
| 3x | 200m Front crawl on 25s rest | |
| 2,400m | ||
| Cool Down | ||
| 200m Choice (mix strokes) | ||
| 2,600m | ||
