Swim at LTF 3000 meters
One of my swims
1 X 800 Warm up
--200S,100K,200P,100K,200S
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
1 X 200 Free Straight
1 X 200 25 non-free 175 free
1 X 200 Pull
4 X 50 Free :10 rest
2 X 100 Free :15 rest
1 X 200 Pull
2 X 100 Cool down
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