1 Mile Masters
Warm-up 4 X 75 Free Swim 1:30
  2 X 50 Free Kick* 2:00
  1 X 100 Free Drill** 2:30
  4 X 25 Free Swim 1:00
Set Total     600     16:30
             
Set 1 1 X 25 Free Swim 0:30
  1 X 50 Free Swim 1:00
  1 X 75 Free Swim 1:30
  Repeat 6 times    
Set Total     900     18:00
             
Set 2 6 X 50 Free Swim 1:30
Set Total     300     9:00
             
Warm-down     200 Free Swim 6:00
             
Total     2000 1.1 Miles 00:49:30
* Kick: No board
** Drill: 1 lap with a fist/ 1 lap without
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