10 Minute warm-up
6×100 in pairs: 1 Free, 1 IM. First 2 are swim, Second 2 are drill, Third 2 are Swim
10×200 Descend in groups of 3. First 3 on Cruise + 10. Second 3 on Cruise + 15, Third 3 on Cruise + 20. Work the last one.
6×50 Ascend
10 Minute warm-up
6×100 in pairs: 1 Free, 1 IM. First 2 are swim, Second 2 are drill, Third 2 are Swim
10×200 Descend in groups of 3. First 3 on Cruise + 10. Second 3 on Cruise + 15, Third 3 on Cruise + 20. Work the last one.
6×50 Ascend
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