10 minute warm up
6/9 x 150s pull @ :10 rest
rotate the fast 50
5x50 fast @ 1:00
5x100 pace, odds @ 1:30, evens @ 1:25
3x200 time trial @ 1:00 rest
5x100 pace, odds @ 1:30, evens @ 1:25
5x50 fast @ 1:00
This whole set can be swum using fins.
8x75 - middle 25 skull @ :05 rest
Cool down
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