Here is today's session
Warm-up
100m swim
100m swim/front scull (50/50)
100m kick
4x100m (25m swim/25m Right arm/25m Left arm/ 25m rear scull)
[TOTAL 700m]
Main set
3x(6x100m) Lanes 1 and 2 only (20secs rest between 100s and 30 secs rest between sets)
OR
3x(4x(100m) Lanes 3 and 4 only (30 secs rest between 100s and 40 secs rest between sets)
[TOTAL 1800m OR 1200m]
Cool down
50m
[TOTAL 50m]
Session total 2550m OR 1950m
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