Tues Dec 21, 2021

300 with fins - every 4th 25 flip into Fly or Breast

200 Pull build 4 * 25 K on 45 (15s sprint then float)

9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35

9 * 300 on 4:30, 4:45 or 5:00

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

Warmdown

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