Tue May 10 am

300, 2 * 100 IM, 3 * 50 descend

6 * 50 1) 15-25-10, 2) 15-25-10

2 * 25 head up on 1:00 with fins

100 long swim on 2:00

2 * spin drill on 1:00

100 on 2:00

2 * 50 Fly with fins on 1:00

build 25 blast 15m off wall then back

100 on 2:00

2 * 25 Br on 1:00

1) fast egg beater, 2) fast hands

100 on2:00

choose 3 of above choose 2 of above

choose 1 of above

technique work for last 1/2 hour

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