10 minute warm up
12 x 50 Build in groups of 3
2 Rounds:
250 straight. On cruise +15
200, 10 sec, 50 on cruise + 25
150, 10 sec, 50, 10 sec, 50 on cruise+ 35
100, 10sec, 50, 10 sec 50, 10sec, 50 on cruise +45
300 swim down
10 minute warm up
12 x 50 Build in groups of 3
2 Rounds:
250 straight. On cruise +15
200, 10 sec, 50 on cruise + 25
150, 10 sec, 50, 10 sec, 50 on cruise+ 35
100, 10sec, 50, 10 sec 50, 10sec, 50 on cruise +45
300 swim down
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