400 Fr/Bk by 100 fist/swim by 50
300 Build pull maintain stroke count
200 IM K/S by 25 (build kick one stroke into fast turn)
4 * 25 15/10 (start these at 7:45)
10 * 100
1-3) descend on 1:40 +/- 5
4-7) hold #2 on 1:30 +/-5 8-10) ascend on 1:40 +/- 5
100-200 easy off stroke
4 times thru
25 K on 1:20
50 K on 1:20
75 K on 1:20
fins for rounds 3 and 4 if not making it
3 * thru 2nd round with choice of equipment. 3rd round Breast or Fly
4 * 25 smooth on 35 50 strong on 1:10 4 * 25 smooth on 30
75 strong on 1:30
4 * 25 smooth on 30
100 strong on 2:00
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