swim work out

Workout of the week:
400 easy warm up, 6×50 drill down (catch up drill or finger tip drag)/swim back, 3×100 build

Main set:
900 at moderate pace, 1 min rest
600 consisting of 3×100 fast/100 easy, 45s rest
400 50 fast/50 easy, 30s rest
200 build, 15s rest
6 x 50 sprint, 10s rest

Warm down: 150 choice

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