1:00 rest
6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill NO FREE
8 x 50 swim free/NO FREE by 25's, 4 @ :50, 4 @ :45
Check HR
16 x 25 partner kick w/bds, fwd ss at mid-pool, all @ :45- be sure to RACE here (odds free, evens choice)
1:00 rest
3 x 150 swim free br3 @ 2:00 desc 1-3
1 x 250 swim free br3 @ 3:10
2 x 250 swim free br3 @ 3:20
1 x 350 swim free br3 @ 4:30
1 x 350 swim easy free br 3 @ 5:00
1 x 450 race free
Check HR
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