10 minute warm up
6 x 100 alternate swim and kick by 100
5 rounds
. 200 free
. 100 IM
. 50 sprint
5 x 100 Free ascend fast to slow
300 swim down
10 minute warm up
6 x 100 alternate swim and kick by 100
5 rounds
. 200 free
. 100 IM
. 50 sprint
5 x 100 Free ascend fast to slow
300 swim down
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