300 CH
8 x 125 IM (dbl Free) on 1:55 EN1
6 x 25 MOPS on :45 SP3
(middle of pool sprints)
2 x Wildcats
20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30
2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)
Breath Control Bobs and Pigs
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Dryland
six times through the following:
25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank
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