800 SKPS
3 * 300-400 descend - each one is the same but no Free :30s rest
3 * 200 on 3:00 (+/- 10), 6 * 50 with fins, 5 on :35 or 40, 1 easy
4 * 150 on 2:15 (+/- 10), 6 * 50 with fins, 5 on :35 or 40, 1 easy
6 * 100 on 1:30 (+/- 10), 6 * 50 with fins, 5 on :35 or 40, 1 easy
8-10 * 75 choice on 10s rest
2 x 50 on 2:00 from Dive + 75 easy on 2:00
3 x 50 on 1:30 from push Best Effort + 50 easy
3 x 50 on 1:15 from push Best Effort + 50 easy
2 x 50 on 1:00 from push Best Effort + 50 easy
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