Warm up1 x 200 DPS
4 x 50 scull / kick
8 x 25 build +10
2 of each stroke
1 x 200 Choice
(800)
Main Set
2 rounds:
1 x 300 +20
Paddles only
2 x 100 +10
Hold cruise pace
4 x 75 +15
Rotate fast lap
F/E/E, E/F/E, E/E/F, 75 Easy
8 x 25 +10
Odds: fast
Evens: Easy
50 easy
(2100/2900)
Kicking
3 rounds:
1 x 100 Choice kick +20
4 x 25 +15
Working on nice long streamlines
(600/3500)
400 Choice
(400/3900)
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