Notes
300 warm-up
8x50 (10 strokes max, then easy) start every 60''
6x100 moderate (70%) start every 70'' [1'45]
200 crawl with one hand
200 crawl with one hand, recovery under water
200 crawl with two hands simultaneously, recovery under water
4x200 progression changing pace every 50m (60%, 70%, 80%, 90%). Start every 4'. [3'25, 28, 25, 25]
100 easy
4x50 (25 very fast, 25 easy)
200 easy