Warm up
3 x100 @ 145/150/2/220
4 x 75 as: odds :25 ch 25 free 25 choice
evens: 25 Head up kick/ 25 kick on side/25 kick on back @ 145/2
5 x 50 as odds: 25 free with fists/ 25 stroke count
evens: 25 single arm/ 25 sw @ 60
6 x 25 scull/sw @ 25/35/40 for scull + 10 for all swims
Main set
400 pull @ 620/ 640/7 /8
200 sw @ 3/ 320/340/410
300 pull @ 540/6/620
100 pull with P.B. low by ankles this was a strong 100!!
4x 50 50 double arm back/choice
50 kick @ 1:10
Total Distance: 2200m
early Distance : 5900m
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