Thurs Dec 2

Updated: Dec 6, 2021

4 * 100 on 2 S/K/RA/LA or 50 Bk K/50 Br Swim

3 * 300 Pull with paddles descend on 4:15 or 275/275/300 4 * 25 15/10

Relay takeovers and sprint work

three times thru

3 * 25K descend on 5-10s rest (20 cumulative)/75 fast swim on 3:00

200 Pull with paddles descend by round on 3:00

75 build Pull/50S/5s/25 on 2:45

`200 Pull with paddles descend by round in 4:45

10 * 50 on 1:00 under tubing

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