300m warm up followed by following reps (one quarter of swim time as recovery between each):
1st 100m - 1"52"
1st 150m - 2'53"
1st 200m - 3'50"
2nd 100m - 1'48"
2nd 150m - 2'51"
2nd 200m - 3'53"
3rd 100m - 1'50"
3rd 150m - 2'52"
3rd 200m - 3'56"
4th 100m - 1'52"
4th 150m - 2'59"
4th 200m - 4'01"
300m warm down
Total swim - 2.4km
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