W/U 400m Choice
M/S 5x100m (off 1:50)
10 x 50m (off 50sec)
4 x 100m IM
400m Technique - 50m fs arms (+ pull buoy)
- 50m fs legs (+ kickboard)
- 50m Catch-up
- 50m fs Head above water
- 50m left arm only
- 50m right arm only
- 2 x 25m fs (hold breathe)
- 2 x 25m underwater
4 x 100m IM
W/D 300m Choice
Total 2500m
Happy New Year, short (1 hour) technical to start back after the holidays
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