Fri Jan 10th

300, 3x100, 3x50 descend

6x25 1-2) 5 and glide, 3-4) 15/10, 5-6) build kick and sprint

6x25 1-2) build kick and sprint, 3-4) 15/10, 5-6) 5 and glide

25 min to here

Station 1) 15 minutes turns in shallow end

Station 2) 3x200 descend under bridges (with fins) or 150 breast

Station 3) 2x6x50 descend SC and or time

8 * 100 choice on 1:45

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