400 choice swim
DPS:
8 x 25 @ 1:00 (descend 1 to 8)
Drill set:
50 head up fr
50 1-arm fr
50 finger drag drill
50 fr pull
Main Set:
4 x 50 @ pace time
3 x 100 @ pace time
2 x 200 @ pace time
3x 100 @ pace time
4 x 50 @ pace time
KPS:
(100 kick, 100 pull, 100 swim) x 2 (use #2 as cool down)
Total:2800 meters
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