Monday April 4th

800 S-6K's-P-S 3 * 200 kick descend 400 Pull - every 4th 25 fly or breast - max 200 Free 200 Choice

at 4:30

4 * 50 1)15-25-10 2) 15-25-10

4 * 25 15-10

Broken 200 from blocks (10s at 50)

or fast 175 under 200 time

EZ swim

Optional sprint of 25-75m

Warmdown (12 * 50 on :50) or

19 * 100

1-5) FPP 6) smooth FPP+30 7-10) FPP 11) smooth FPP+30 12-14) FPP 15) smooth FPP+30 16-17) FPP 18) smooth FPP + 30 19) FPP

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