Thursday, December 15

Warm-up:
400 Choice
100 Long course/4 x 25 snake> 2x

Main Set:
5 x 100 (20 sec rest b/w each)
-Descend 1-5

100 ez

6 x 50 (15 sec rest)
-25 Kick/25 Sail

4 x 150 (20 sec rest)
50 Pull Mod/100 STRONG!

100 ez

6 x 50 (15 sec rest)
25 SPRINT/25 ez

100 ez

200 Pull Warm-down

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