warm up

400 fr (100 swim/50 drill/50 kick)

300 bk (100 swim/50 drill /100 swim/50 kick)

200 br (100 swim/50 drill/50 kick)

100 fl (25 swim/50 drill/25 kick0

pre set

2x

3x50 fr (3:1/5:1/7:1)@0:50

100 drill stroke

3x50 fr desc 1-3 A1.....AT @0:50

100 drill stroke

main set

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6x

50 stroke Lact prod 15 stop

100 fr A1 @2:00

4x

75 stroke Lact toler 10 stop

75 fr A1 @1:40

2x

100 fr Lact toler 10 stop

50 fr A1 @1:20

#sprint

6x

50 stroke Lact toler 15 stop

100 fr A1 @2:00

4x

50 stroke lact toler 15 stop

25 stroke Lact toler

75 fr A1 @2:00

400 bk/br ez

200 kick fl fins/snorkel

4x100 fr fins A1 15 stop

200 kick bk fins

#AG1 #xourdakis

2x100 drill stroke

400 frim

2x100 drill worst

50 ez ch

1x50 max speed stroke (with start)

200 ez ch