Wed Nov 22

8 * 75 1) fist/drill/Swim

2) Scull/Build

5 * 250-300 on 4:45

1) long turns

2) fast turns

3) Kick with fins

4) Pull with paddles

5) Swim - Max 1/2 free

8 * 100 on 2:00

1) fast pull with paddles/easy pull with paddles/50 swim

2) fast kick/easy kick/50 easy swim

(55 to here)

500

400

300

200

Each repeat is choice, each repeat is different, no stopping or changing during a particular distance

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