90 minute Swim set
warm up
1×500 as 50 Free 50 no free
1×200 choice kick
6×50 no.1 swim technique
all IM for aerobic fitness
10×100 IM 20 rest
10×75 as fly,back,breast 15 rest
10×50 as 25 fly,25 back 10 rest
10×25 work weak stroke 5 rest
6×50 no.1 hard 30 rest
choice swim down
