200 swim
2 x 100 choice
4 x 50 swim descend 1 (slowest) to 4 (fastest) (10 sec Rest)
DPS:
4 x 25 @ 45 sec
Pull Set:
(50 scull / 100 pull / 100 swim) x 3 (no rest)
Pace Set:
6 x 100 @ pace
200 pull (30 sec Rest)
4 x 100 @ pace
Cool:
100 easy
Total Distance: 2650 m.
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