W/up-
4 x 100m free
Build up -
6 x [1 x 50m kick with fins (25m easy, 25m hard), 1 x 50m breathe and kick with fins and kick board]
Core
1 x 600m free with paddles and fins
1 x 400m free with pull buoy and paddles
1 x 400m free with paddles and fins
w/down
2 x 100m free
Total Distance = 2.6k
took 55 minutes
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