10 minute warm-up
8 x 50 odds free timing drill, evens free breathing drill
4-6 x 50 kick
6 x 100 free cruise +10, descend 1-3, 4-6
3 – 5 x 150 pull cruise + 10
6 – 8 x 75 free descend in 2 groups, 10-15 sec rest after each
12 x 25 odds fast, evens easy
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