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PM SCY w/ Trip @ "Undisclosed Location"

400 swim every 4th 25 head-up scull
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 2 breaths max on 2nd 50 pull w/ SP + SNKL
300 SMOOTH FR kick w/ fins + BD

2x200 @ 2:35 #1 WHITE, #2 PINK
2x225 @ 2:35 RED
2x200 @ 2:35 #1 WHITE, #2 PINK
2x225 @ 2:35 RED
2x200 @ 2:35 #1 WHITE, #2 PINK

6x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

Total: 4000

PM SCY w/ Trip @ "Undisclosed Location"

600 swim every 4th 25 head-up scull

100 @ 1:20 every 4th 25 1 breath max pull w/ paddles + SNKL
200 @ 2:40 every 4th 25 1 breath max pull w/ paddles + SNKL
300 @ 4:00 every 4th 25 1 breath max pull w/ paddles + SNKL
400 @ 5:20 every 4th 25 1 breath max pull w/ paddles + SNKL
400 @ 5:20 low-RED (4:36) [3:27]
300 @ 4:00 low-RED beat 300 split from 400 (3:21) [2:14]
200 @ 2:40 low-RED beat 200 split from 300 (2:09) [1:03]
100 @ 1:20 low-RED beat 100 split from 200 (1:01)

5x100 @ 1:30 FR kick w/ fins + BD

Total: 3100