Fri Sept 12

300, 2 x 100 IM, 4 x 50 descend 20 min

Station1 1

5 by 200 on 3;30 (free or 4:00 (4) 1-3 descend then hold under bridges

Station 2

3 by 100 descend to 400 pace on 1:45

2:15 off

6 * 50 1-3 descend to 400 pace and hold 4,5,6 on 5s rest

Station 3 Turns

Shallow end

WD with 4 x 100 ascend

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