Tue July 8

400 with fins 25 A-OK/ 75 build

300 Pull maintain Stroke count

200 kick "-"

4 x 100 descend to 400 Pace

Racing

EBSC 25's

300 Pull with paddles build

4 x 50 at 200 Pace

2 * 25, 1 x 50 at 100 pace

600 WD

Not racing

3 * 200 IM switch on 3:40

6 * 100 IM switch on 1:40

1:00

12 * 50 IM switch on 45 or :50

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