W.U.
200 swim
100 kick
100 pull
100 drill
Fins:
6 x 150 on :15R
as: 50 no board - fly kick
50 side kick - Fly or free
50 swim
M.S.
800 broken:
300 controlled breathing (breathe 3, 5, 3, 7) on :30R
4 x 50 overkick on 1:00
4 x 75 as 25 DPS/25 Fast/25 ez on :20R
200 ez
(Total: 2500m)
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