Warm up
50m Freestyle kick
25m Underwater swim
25m Recovery
50m Breastroke kick
25m Underwater swim
25m Recovery
50m Freestyle pull
25m Underwater swim
25m Recovery
50m Buterfly kick
25m Underwater swim
25m Recovery
Core
10x 100m Medly (freestyle/breastroke/backstroke/butterfly)
Rest 1min between 100's.
Finsher
4 Rounds of:
25m Bellybusters
25m Butterfly kick
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