400 choice
4 x 100 kick/swim/scull/swim by 25
4 x 50 breathing every 7
4 x 25 “sailboat” drill – pause right before entry for 5 sec
15 x 100:
- 1-5 descend freestyle @
1:20
- 6-10 stroke or
stroke/free @ 1:30
- 11-15 descend freestyle
@ 1:20
200 easy
2800 meters
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