Swimming: SCY
Training Group: NLSC Silver
300 CH
9 x 50 TT's on 1:00
6 x 25 Free Sprint Medley
focus on early catch
400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)
15 x 15 Fly/Brst on 1:05
8 x 25 Breath Control on :40
4,3,2,1
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