Wed Nov 30th

300,

3 * 50, 4 * 100 with fins on 1:45 5/10/10/15m off walls

300 Pull with snorkel and paddles

4 * build to good finish (25 minutes to here)

4 times thru on approx 1:00

speed drill

20m sprint from dive

15s sprint kick

25 from dive

15m sprint no break out

75 choice and reset equipment

walk to deep end

50m for time

25 easy

5 * 200 kick or 300 Paddles (PB opt) on 5:00

1-3 descend, 4 hold, 5 long

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