8x50m (25m Any Style/25m Swim RPE3), 30 Sec Rest
9x (25m Swim RPE 6), 15 Sec Rest
25m Swim at RPE2-3 (Recovery)
5x (25m Pull at RPE 10 , 60 Sec Rest)
25m Swim at RPE2-3(recovery)
5x 25m Swim (25m RPE10), 45 Sec Rest
25m Swim at RPE2-3
Total: 1200m
RPE : From 1 to 10 Stroke intensity as 10 is Sprint
Use a swiming style that the most usual for you .
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