Tues Jan 6 am

400 Fr/Bk by 100 fist/swim by 50

10 x 100 on 1:50 Swim Kick up/down on 10s rest

4 x 5 and glide on :45

2 * build kick and sprint with fins on 1:00

4 * 75 on 2,3,4,5

recovery 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 50

4 * 50 on 2,3,4,5

10 min with paddles - PB & snorkel optional

WD 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 5

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