Thu July 3 pm

400 done as 50 A-OK/50 swim

300 with fins 6 kicks off every walls

200 Kick "-"

3 x 100 IM 1) K/S, 2) S/K, 3) swim

3 x 50 descend to 200 Pace

four times thru

5 & glide on 40s, 6s vertical kicking on 30s, kick acceleration on 30s

2x(8x25) +4 min include 100m active recovery

rd 1) swim on :25

rd 2) swim on :30

8 * 100 on 1:30 - last turn flip into fast best stroke, head down off wall - kick past flags

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