Ancient Swim Set: Total 3300 

Warm Up

300 swim 

6x 125 as 25 scull 75 drill 25 swim 

50 easy 

Main Set 3x 

2x 75 as 50 kick 25 swim 

4x 25 Variables (build to fast, Fast to easy, all Easy, all Fast) 

3x 100 Descend 1-3 to strong pace. 

50 easy 

Kick Set 

10x 50 kick (Evens back Dolfin, Odds Choice) 

Cool Down 

100 easy 

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