Tues Dec 7

400 FRIM 4 * 75 Kick descend on 1:40

4 * 100 on 1:50 - increasing turnover throughout

1) Pull with paddles

2) Pull

3) S

4) swim with fins

Back starts Talyn, Alex, Patrick, Amelia Ben

4 * 50 1) 15-25-10, 2) 15-25-10

8 * 75 on 5:00

4 * 100 last turn 15m sprint underwater

12 or 6 * 50 1 on :35, 2 on :50, 1 on :40, 2 on :55

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