1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
2x{1 x 200 on 3:00 free EN1
{1 x 200 on 3:05 strk/50 fr EN2
{1 x 200 on 3:10 im EN2
5 x 50 on 1:00 free drill/swim focus on technique EN1
1 x 50 on 5:00 for time SP2
(dive start in heats)
12 x 100 on 1:30 back rotate 25 strk through EN2
{10 x 50 on 1:00 stroke bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:00 chez REC
{10 x 50 on 1:00 stroke/free technique EN1
3 x 50 on 1:20 t-bird power sweep HYP
4,950 Yards
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