Warmup
1 x 400 choice (work underwaters off of every turn)
6 x 75 IM switch @1'30"
4 x 50 w/fins (25 underwater freestyle/25 regular swim) @20" rest
Preset
12 x 75 (50 free/25 back) @1'15" (Avg. 1'00")
Lactate Clearance
1 x 200 R1 (target 2'40"-2'45") Time: 2'43"
Main Set (Pull-Paddle)
5 x 300 build @4'30" (Times: 3'57" | 3'56" | 3'52" | 3'48" | 3'47")
Cooldown
1 x 400 (25 sculling/25 swim)
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