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75 ez fr
25 ez bk
25 br
500 ez fr snorkel
5 x 25 flutter kick on 1:00 (20- 24)
10 x 12.5 sprint/12.5 atlantis
100 one arm drill
300 drills with fins and snorkel

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Drylands
Rogue airbike
5 x 1:00 work /10 slow pushups / ez pedal on 3:00
work min: 18,17,17,16,16 cal