Wed Aerobic base

18 X 150 with fins

1-2) Swim on 2:00

3-4) S/K/S non free on 2:10

5-6) K on 2:20

if 10s rest for most repeats drop pace time by 5 for 7-12) then for 13-18)

40 * 100

16 on 1:50 or 1:45 or ?

12 on 1:45 or 1:40 or ?

8 on 1:40 or 1:35 or ?

4 on 1:35 or 1:30 or ?

Choose your order

Swim (breathing every 3 if free)

IM or IM order

3rd 25 fly - after 5 kicks

last 25 Br with after a double pullout

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