Total- 5.2km

500m warmup

4 x 800
1. Free @ 12.30
2. 6 x 100 kick, 2 x 100 F1 pull
3. Pull w paddles
4. 200 max, 2 x 50 max, 200 neg split, 100 max

10 x 100 free
5 - under 1.30
3- 1.30 fins
2- 1.25 fins
1- 1.15 fins

500 cool down.

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Edit @ wattpad- 'This only takes 7 seconds to read' well this set don't take 7 second Im not telling you that for nothing.