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Originally written for MASTERS - AMST on Aug 17, 2022

Warm-up

600 Mix (swim, kick, single arm drill)

Main G1/G3

50 G3 :45, :50, :55

50 G1 :45, :50, :55

2x50 G3 :45, :50, :55

50 G1 G1 :45, :50, :55

3x50 G3 :45, :50, :55

50 G1 G1 :45, :50, :55

4x50 G3 :45, :50, :55

50 G1 G1 :45, :50, :55

5x50 G3 :45, :50, :55

50 G1 G1 :45, :50, :55

5 x 50 odds kick, evens swim G1 1:00

1 x 50 swim G4 1:00

4 x 50 odds kick, evens swim G1 1:00

1 x 50 G4 1:00

3 x 50 odds kick, evens swim G1 1:00

1 x 50 G4 1:00

2 x 50 odds kick, evens swim G1 1:00

1 x 50 G4 1:00

1 x 50 kick 1:00

1 x 50 G4 1:00

Warm Down

600 (swim, kick, single arm swimming drill)

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

How does the algorithm work? Watch this video to learn.

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