W.U.
300 swim
200 pull
4 x 50 drill/swim
100 scull/swim
Fins:
8 x 75 on :15R
odd: 50 kick/25 swim (no free)
even: 25 swim/50 kick (free)
M.S.
800 broken:
as: {4 x 50 descend 1-4 on 1:00/1:05
2 x 100 drill/swim on :15R (dr = SA, FTD)
400 pull - ez on :30R
100 ez
(2300m)
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