1:00 rest
With fins, 11 x 50 @ 1:00 breast drill & flip turns
Take fins off...
10 x 75 @ 1:10 (odds, swim ba-br-fr) or 1:20 (all kick, FAST turns, evens)
9 x 100- swim 1-2 @ 1:40 ba/br desc, #3 all kick focus on 4 small FAST UDK's @ 1:40
8 x 50 swim odds ba/br @ :50, evens swim free @ :40
8 x 50 swim as above, @ :45 & :35
9 x 25 all kick, 1-2 @ :35 (15/10 & all FAST, focus on UDK), #3 all FAST @ :25
10 x 75- odds swim 25 fly, 50 kick; evens 50 swim back, 25 breast- all @ 1:10
11 x 100 kick @ 1:45 straight descend (odds with boards, evens on back), OR...
3 x 275 swim free desc 1-3 @ 4:00 choice equip
Check HR
Wear your mask all the ay to the car, do an excellent job with your drylands today- and with school. Have a great day!
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