SP Thurs Sept 8 4-5

400 Fr/Bk by 100 fist/Swim by 50

8 * 25 build to 20m the great finish on :40

4 * 100 IM on 2:00 fly underwater recovery, Back DA, BR 2K1P or S w/ dolph Kick, Free swim long

8 * 25 15/10 on :45

2xthru:

- 6x25 blast flutter k :40

- 50 swim 1:15

- 3x50 choice fast k 1:10

- 50 swim 1:15

- 75 blast flutter kick 1:30

- 25 board touch/50 s 2:00

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