Warm up 300m swim
9 x 50m @ 1:30 - 2 swim/1kick
6 x 50m 2 swim/1kick
200m en 4:30 with fins (butterfly kicks)
4 x 50m 1:20
4 x 25m with no fins
50m kicks free style as fast as possible (1:20, cramp in the middle)
50m cool down.
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