Thanks Emilio

400 (50 SA/50 dr/100 sw)

200 fins Kick no board (U/W focus) on 3:30

6x50 pull desc. SC and/or time on 1:00

4 * 25 (5, 10, 15, 20m sprint)

22 minutes to here

MAIN 1- 200 RACE PACE

8x125 desc.1-4+ hold 200 pace on 2:00

SET 2- stroke work

2 ROUNDS: 1)Best 2) 2nd Best

4x75 long on 1:30

4x50 maintain SC (200 pace or faster) @1:15

4x25 FAST @1:00

W/D

300 pull

200 Kick - fast 5m in and 8 m out of walls

100 ez

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