Sex

Swim sets 

1. 300m alternating front crawl full stroke and backstroke kick only

2. 300m alternating. Front crawl full stroke and front crawl kick with breast stroke arms .

3. 200m single arm crawl alternating left and right

4. 400m fc full stroke

5. 800m ale sting fc kick and fc full stroke

6. 200 sculling on front

7. 200 doggie paddle

8. 200 sculling on back

9.200m front crawl full stroke

10. 10x100m (25 fly -75 free)

11. 10x100m :

50m -333 fly

25m fly full

25m front crawl full
12. 200m X 10

150 @75%

50m @ 90%

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Author: riccardo iacono

riccardoiacono.co.uk