Wed Sept 25

12 * 100 on 1:40 or 1:45

1-2) Free

3) IM - descend IM 1-4

9 or 10 * 175 on 2:30, 2:40, 2:50 or 3:00

best average - holding 200 time?

5 * 200 K

1) 4:00 or 4:30

2) 3:45 or 3:30 4:15 or 4

3) 3:30, 3:15 or 3:00 100 on 2

4) 3:45 or 3:30 4:15 or 4

5) 4:00 4:30

just over an hour just over 4000m

3 * 800 Pull descend - at least every 8th 25 off

keep stroke count low - snorkel

400 IM flow with fins

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