Warmup
1 x 300 choice
3 x 100 breathing 5/7/9 by 100s @30" rest
4 x 50 spiking 4/8 @60"
Preset (PP)
12 x 75 @1'10"
Lactate Clearance
1 x 200 R1
Aerobic Set
10 x 100 stroke Back @1'30"
Lactate Clearance
1 x 200 R1
Test Set
8 x 50 w/race starts @3'00" (record time)
#1 @70%; #2 @80%; #3 @90%; #4 All-Out; #5 All-Out; #6 @90%; #7 @80%; #8 @70%
Cooldown
1 x 400 (25 sculling/25 swim)
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