Warmup
1 x 300 choice
4 x 75 (25 kick/25 drill/25 swim)
4 × 50 spiking 4/12 @30" rest
Preset (USRPT)
12 × 50 stroke @60"
LC - 1 x 200 R1
12 x 25 stroke @40"
LC - 1 x 200 R1
Main Set
3 x 100 descend @2'00"
**HR check at the end of 3rd 100
Cooldown
15 mins competition warm down (combine kick/sculling/snorkel/swim)
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