core minutes with 2 minute seconds recovery easy recovery Swim 25 minutes freestyle Swim XT Strength & condition- 2 easy effort as 5 x 5 minutes REST 8 x 100m steady effort with 60 REST 50 minutes 700m swim easy ing inc. [...] core with 2 minute seconds recovery easy recovery Swim 30 minutes freestyle Swim 4 x200m with 90 seconds XT Strength & condition- 3 easy effort as 3 x 10 minutes REST recovery + 90s recovery + REST 60 minutes 900m swim easy ing inc. [...] core easy effort as 4 x 5 minutes Week seconds recovery minutes easy with 2 minute recovery Swim Swim 30 minutes freestyle Strength & condition- 30 minutes go as far as 1,000m swim 5 easy effort as 3 x 10 minutes REST REST XT – 45 mins ing inc. [...] core 20-30 minutes easy 5 x 200m steady pace with easy Week easy 30s recovery Swim Swim Strength & condition- 60 minutes easy as 3 x 30-40 minutes go as XT 9 REST REST 1600m swim easy ing inc. [...] core Swim 16 x 100m at race pace with XT REST REST 700m swim easy 30 minutes easy 30-60s recovery 45 mins easy between sets Swim Swim XT Race Day.
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