Mon Jan 6 pm

600 with fins 200 Swim/100 (RA/LA/50 6K's or Br or Fly)

4 x 200 with bridges descend to PB + 20-30 on 4:00 4 descending turns

4 x 50 1) 15-25-10, 2) 15-25-10

4 descending dives

4 * 25 sprint with fins on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 speed Drill on 1:30

200 Recovery Drill/Swim/Kick/Swim on 4:00

4 * 25 dive walkbacks

8 x 25 sprint on :25 - 3 waves/3 rounds

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