Mon Jan15

800 SKPS

4 * 50 descend to 200 Pace on 1:00

4 * 75 choice on 1:30 26 minutes to here

4 * 200 Descend - if free get down to something you can hold for 400

on 2:45, 3 or 3:15 (approx PB +30-50

100 off

At 4:15

3 * 400 descend on 7:00

12*25 - 8-15s efforts on 1:30 then easy swim

4 in a row of the same then switch - can switch back last 4

Fins, head up, spinning, sprinting, kicking, chutes

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