Drill set:
8 x 50 kick with fins +15
6 x 50 swim, descend 1-3, 4-6
1 x 200 choice
900
Main set:
12 x 50 +20 uptempo/really easy by 25s
1 x 200 stretch it out – regroup
4 x 100 paddles only, descend if you want +30
4 x 100 pull buoy only, descend of you want +30
1 x 200 stretch it out – regroup
1800/2700
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