3.6km
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1 x 50m Freestyle
Swim (even pace), rest 0:15 / 50m
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Freestyle swim at a
steady pace. EZ
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1 x 50m Backstroke
Swim (even pace), rest 0:15 / 50m
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Backstroke swim at a
steady pace. EZ
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3 x 100m Inverted
Breaststroke Kick, rest 0:20 / 100m
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Breaststroke kick on
your back. Arms loosely at your sides and knees under the water.
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1 x 200m Freestyle
Swim with paddles, rest 0:20 / 200m
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6 x 50m
Breaststroke, 3 kicks, 1 arm stroke with paddles, rest 0:10 / 50m
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Breaststroke swim
completing two kicks to every stroke.
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2 x 400m Freestyle
Pull with a pull buoy, rest 0:30 / 400m
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12 x 50m 50/50
Freestyle + Butterfly, rest 0:15 / 50m
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Swim alternate
lengths of Freestyle and Butterfly. If you prefer, you can split longer
distances by units instead of pool lengths e.g. Swim 100 Freestyle followed
by 100 Butterfly. Beginners can split lengths e.g. swim 1/2 pool length
Freestyle and 1/2 pool length Butterfly.
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6 x 100m Freestyle
Swim, rest 0:15 / 100m
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2 x 100m Easy Any
Stroke, rest 0:15 / 100m
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Swim your choice of
stroke, at a slow, relaxed pace.
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