800 IM flow with fins
with increasing effort
300 Kick (200 IM + 100 Choice)
300 Pull (breathe every 3/5
200 Kick (100 IM + 100 choice)
200 Pull "-" with paddles
100 Kick choice
100 PBL - paddles options
Queens joins in from top
KBM
2 * 100 on 1:20
4 * 100 on 1:35
2 * 100 on 1:25
4 * 100 on 1:50 ascend
8 * 50 kick 1-4 ascend with fins on 1:00, 5-8) ascend with fins 1:10
All together
500m bridges
200 drill/4 * 50 descend to 200 Pace
5 speed drills or dives
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