Fri Nov 19

800 S/K/P/Snf on 14:00

4x75 maintain SC on 1:20

30 sec to put fins and paddles

600 with fins and paddles 10:00 long walls

4x75 dec on 1:15

350-400 kick on 8:00

4x75 fast 1:10

3x thru:

8x25 at goal p100 :45

4x50 at goal p200 2:00

200 smooth choice on 5:00

Flutter or dolphin kick set (same kick all through)

300 strong on 7:00

2x150 better than ½ on 3:45

4x75 better than ½ on 2:00

12x25 blast on :45

5700m

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