W.U. 400 SKPD
M.S. 2 x 900 broken
as: 8 x 25 on :15R (odd: steady head position/minimal breaths; even: 1-goggle breathing)
2 x 100 kick :15R
300 controlled breathing (breathe 3,5,3,7) on :30R
200 pull recovery :30R
200 ez
(Total: 2400m)
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