6 * 200-250 on 4:15
1) long turns
2) fast turns
3) every 4th 25 kick no board
4) Pull (middle 100 PBL)
5) Build choice of equipment
4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00
4 * 25 (15/10) on 1:00
Ryan and Helena
3 * 50 descend from dive (small drops to all out sprint) on 4:00
4 * 25 sprint 1&2) swim, 3&4) kick - all from a dive on 3:00
Everyone else
9 * 300 on 4:00, 4:15, or 4:30
3 smooth Free, 1 build stroke, 2 smooth free, 1 strong stroke, 1 smooth free, 1 fast stroke
WD
400, 300, 200, 100 mix and match
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