Fri Oct 11am

5 * 800

1) flow with fins

2) 4 * 200 on FPP + 30, +20, +10, FPP

3) 10 * 75 Swim or Pull on fpp 4 then 30s, 3 then 30s, 2 then 30s, 1 - maintain stroke count

4) Dr/S/K/s by 25, 50, 100 or 200

At 7:05

5) swim for time

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