A:
600 Swim 300-free 300-nonfree
400 Kick descend intensity by 100
4x100 1xstroke 25-kick 50-drill 25-Swim
6x75 1:25 3-@80% 3-90%
2x100 IM cruise 2:45
4x50 BC 3 breaths per 25
2x75 25-sprint 25-@80% 25-Sprint 1:10
400 Pull DPS
2x200 Cruise 2:50
8x25 Sprint
200 Easy
B:
400 Swim
200 Kick
8x25 o-sprint e-easy :10
8x50 @80% :15
8x75 Kick w/fins Fast :20
4x100 Descend 1-4 :30
300 Pull DPS
200 Easy
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