Tuesday Nov 26

400 with fins done as

75 swim/25 kick

50 swim/50 kick

25 swim/75 kick

100 swim

8 * 75 on 1:20

25 fly/50 back kick

50 back build/25 Breast Kick

50 Breast build 2K1P/25 Free Swim

75 free swim

6 * 15 sprint/10 smooth on 1:00

1&2) kick

3&4) Pull

5&6) swim

25 * 50 on 2:00 @ 200 Pace

If you miss then skip 1

if you miss again skip 2

If you miss a 3rd time skip three and switch strokes

Warm down

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