4X500 (Alt. free and CSS) – rest 20 sec in between each set
then:
10X50 M sprints (any stroke- these are all out efforts)
— The 50 m sprints are done on a 45 sec interval, so if you finish in 30 sec you have 15 sec. rest – if this interval is unreasonable for your swim level then change it 5 sec. fast or 5 sec slower, whatever works for you)
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