400 Choice
4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull
8 * 25 on :35 - choice
4 * 6 * 25 all out on 45 done in two waves
If racing in Markham tomorrow 90% or 100 pace. Otherwise ALL OUT!!
Rounds
1) kick
2) Pull
3) Swim 4) swim with fins
5 * 100 at 400 or 800 pace 400 Pull descend snorkel and paddles if free, slicing paddles if Back or every 4th 25 Br or Fly
300 with fins 10m walls - rest or open turns as needed
200 IM kick
100 PB low - don't be saggy
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