10 * 100 with fins
alternate Swim on 1:30 and K/S on 1:40
5 * 200 1-3 descend, 4 long - extra 30 and 5) fast
A/ descend Pull - paddles opt'l
B/ Pull w/ Paddles or Swim
C/ 75 Br or Fly with equip. 50-25-50-25-50
D) Choose your own adventure - Br with double pullouts for example
on 3:30 +/15, 30 or 45s
3 rounds of 3 waves of 8*25
Rd 1 - swim on :25
Rd 2 - swim on :30
Rd 3 swim wih fins on :25
Last 20 minutes
600 steady
800 IM Flow with fins
KBM
25 min trial wup
400 "-" split
10 * 50
1 on :45, 2 on 50, 3 on :55, 4 on 1:00
6 * 25 on 45 15/10 with 15 done at 90, 95, 100%
from the blocks 50-25-50-25
both 25's sprint, 50's descend from 200 pace
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