10 Minute warm-up
4×100 Swim-Kick-Drill-Swim (25 each), 8×50 Odds: short-axis drill (fly/breast), evens: long-axis drill (back/free)
10×200 Descend in groups of 3. 1st 3 on Cruise+15, 2nd 3 on Cruise+10, 3rd 3 on Cruise + 5; Take 15 seconds rest between each group, or a minute after #9, Sprint #10.
300 Swim down
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