300 CH
12 x 100 on 1:40 EN1
rotate 25 K SLOB, Free after K, Back before K
20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all
10 x 25 on 1:00 Back/Brst work crossover turns
3 x {4 x 75 on 1:20 EN2
{alt 50Bk/25Brst and 25Bk/50Brst
{ :30 for fin donning
{3 x 100 FK w/ fins on 1:30 EN2
8 x {2 x 25 Sculling w/ paddles on :45
{50 Free on 1:00 SWOLF
20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim
150 Cool Down
6,000 yds
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