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PM SCY Solo @ LRRC "I.M."

400 swim every 4th 25 head-up scull

2x
3x100
RD1 @ 1:40 I.M.
RD2 @ 1:30 FR PINK
3x50 @ :50 HOLD UNDER :32
:30 REST

3x100 @ 1:10 PINK pull w/ paddles
300 @ 3:45 RED I.M.
2x200 @ 2:20 PINK pull w/ paddles
2x200 @ 2:30 RED I.M.
300 @ 3:30 PINK pull w/ paddles
3x100 @ 1:15 RED I.M.

7x100 @ :15 REST FR kick last 25 head down no breath w/ fins + BD

Total: 4000