200 Free paddles/snorkel
200 K/D Free paddles/snorkels
200 K/D IM
8 x 50 (2 each stroke) D/S
- Fly-3 R, 3 L, 3 Swim, unused arm in front
- Back- 3 R, 3 L, 3 Swim, unused arm by side
- Breast-3 K, 3 P, 3 Swim completely submerged
- Free-3 R, 3 L, 3 Swim, unused arm by side
2 x
{3 x 100 descend 1-3 @ 1:30/1:40
12 x 25 sprint choice, maintain pace and tempo with parachutes @ :45 go right into the...
50 from start, race pace (do not allow heart rate to go down)
200 cool down
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