200 Swim
200 Kick
200 Pull
200 Drill
200 Scull
8 x 50 @ :50
1-4 Free, desc
5-8 Choice, desc
6 x 200 Kick @ 3:45
Odd: Free
Even: Choice
100 EZ
6 x 200 Pull @ 2:40
-Paddles & Snorkel
6 x 100 Kick w/ Fins @ 1:25
Vertical Kick:
2 Min Dolphin kick, 2 Min Free, 1 Min Dolphin, 1 Min Free
100 Free Strong
200 EZ
________________
4800 SCY
About 1 hr 35 min
-Emphasis on kicking/legs
-1:04 on last strong 100
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