Sat Jan 18

With fin

400 Flow, 3*10 fast vertical dolphin kicks every 40s

400 RA/LA/Build/K by 50, 2 & 5& glide on 1:00

400 IM K/S/Dr/S, 2 * 25 fast on 1:00

3 circuits approx 16-20 min each

a) 400 Pull breathing every 3/5 by 50, 3 * 100 descennd SC and/or time

b) 4 * 200 descend to 80% effort under bridges at 5m

c) 5 efforts with lots of rest between each

10-15s in duration and use legs

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