Thur Jan 2 pm

600 with fins

free 200 breath every 3/5, 100 6 kicks

back 200 with 8 dolphin kicks, 100 kicks

3 * 100 descend to PB + 5-7s

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

on 3 min sprint unless otherwise noted dive when at deep end

1 * 25 walk back

3 * 50 .5 to 1s drops

2 * 75

2 * 50

1 * 75

1 * 25

2 * 50

1 * 25

2 * 75

10 * 50 w/ fins

4 on :45, 3 on :50, 2 on :55, 1 on 1:00

10 * 50 no fins - dif stroke +5

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