Warmup with fins (strokework) and some fast UDK's, then a set of 100's swim desc 1-3 to FAST (still with fins).
3 rounds (total) of 2 x BROKEN 100's:
1st 100- :20 rest at the 50 (then a 300 warmdown)
2nd 100- :15 rest at the 25M/75M mark (another 300 warmdown)
There were some 50's swim with shnorkel & 150's pull descend planned for the end of workout
DISTANCE:
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