200m kick w/ fins
~3:30
200m pull w/ paddles
~4:00
4x 100m on 400m goal pace
1:56 / 1:57 / 1:56 / 1:57
3x
400m
100m easy
7:50 / 8:01 / 8:02 [adjusted for stops while getting passed]
4x 25 hypoxic 10" / 15" / 20" RI
full / full / flags / flags
--Distance: 2,400m
--Duration: 60mins
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