Wed night Threshold

400 Free/Back by 100 fist/Swim by 50

300 Pull

4 * 75 kick descend

300 Swim

4 * 75 with knuckle paddles

300 IM kick (200&100)

4 * 75 ascend 4 seconds each repeat

3*8*50 on :45 each set gets faster, last set best average

3x3x200 /3:30 descend by set, last set best avg

20 * 25 Warmdown

1 on :20

2 on :30

1 on :25

1 on :35

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