Tue Feb 28

300 RA/LA/KnoB/S by 25 on 5:00

4 * 75 Pull Descend on 1:15

4 * 50 Kick descend on :55

4 * 25 15/10 on 1:00

12 * 50 on 2:00

descend to 200 Pace and hold

10 * 100 (65 build 10m sprint into fast turn and 15m sprint underwater

3 on 2:00

3 on 1:45 with fins

2 on 2:00

2 on 1:30 with fins

800-1000 with choice of equipment (16 min)

16 * 25 Fly or Breast

2 on :30, 1 on :25

2 on :30, 1 on :20

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