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10|11 LCM
500fr warmup 8:45 HR<140

100 ez kick

4x50 flutter kick AFAP on 5:00

• 53high, 65, 64, 63

100 ez bk

200 slowmotion fr shrt fins

100 one arm drill shrt fins

150 mixed drills shrt fins

50 head-up freestyle with fly-kick shrt fins 33

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10|9 Lactate removal on rogue bike
7 x 1 min work/1 min ez
20, 18, 18, 15, 16, 15, 16 work cal’s