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AM SCY Solo @ LRRC

500 swim every 4th 25 head-up scull
500 FR kick H.A.S. w/ fins + SNKL
500 pull w/ paddles + SNKL
5x100 @ 1:20 SMOOTH D1-5

3x
300 @ 3:30
200 @ 2:20
100 @ 1:10
6x50 @ :50 @ 500 PACE
1:00 REST

13x100 @ 1:30 SMOOTH FR kick w/ fins + BD

Total: 6000