Thursday night

800 IM flow with fins

Four times through on 8:00

200 Pull long - 150 build/last 50 PBL right into

100 kick get faster every time right into

4 * 25 strong & descend on :30

4 * 200 Kick on 4:30 1-3 descend, 4 hold

may reverse order for some

30 * 25 on :35 - different stroke

Best average

Recent Posts

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