Sat Apr 5

300 Pull - long

200 Kick "-"

100 Swim with fast turns

6 * 25 on :45

1) 15/10, 2) 5 & glide

9 X 50

1-3) IM switch

4-6) best stroke

7-9) kick descend

10-12) choice

3? waves (record/swim/200 long with fins)

2 rounds of

5 * 50 best average (#1 & 5 from a dive)

on :40/:50/60/70

or if 50 slower than 30 (:50/:50/60/70

15 x 100

1 @ FPP

2 @ FPP +10

3 @ FPP + 5

4 @ FPP +10

5 @ FPP + 20

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