W.U.
300 swim
200 pull
100 kick
4 x 25 scull/swim
Fins:
8 x 75 on :15R
odd: 50 k/25 swim (no free)
even: 25 swim/50 kick
M.S.
1000 broken
as: 4 x 25 DPS on :10R
4 x 50 drill/swim on :15R (dr = KB touch)
4 x 75 swim descend 1-4 on :20R
4 x 100 pull ez on :20R
100 - 200 ez
(total: 2500m)
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