Warm up -
8 x 50m freestyle
Build Up-
4 x (1 x 25m freestyle kick, 1 x 25m freestyle, 1 x 25m finger trail, 1 x 25m freestyle)
Core -
2 x 400m with pull buoy
3 x 50m Breaststroke
3 x 50m Backstroke
4 x 50m freestyle (25m easy, 25m sprint)
Warm down -
2 x 100m freestyle
Total Distance = 2.3km
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