WARM UP (400 yds)

Ankle stretches
Vertical Kicking
6 x 15s w/ 15s rest
4 x 75
#1-2: overhead scull
#3: midline scull
#4: finish scull

MAIN SET (1400 yds)

4 x 100 kick
1 x 400 baseline swim
6 x 100 heartrate set
repeat interval when heartrate reaches 120bpm

COOL DOWN

200 easy

Total yards: 2000

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