Happy St. Patricks Day ! Welcome back

400 free with fins as: 50 catch up/50 6 kick switch/ 50 breathe every 5/50 long 300 back with fins as: 25ra/25la/25swim long 200 IM dr/s 200 swim choice or “quick break” 4:00

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2xthru: Vertical flutter kick 5/5/10/10/15/15/30sr

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Main set: 5xthru: 3×50 flutter kick all fast last 5 m head down 1 on :55/1:00 1 on 1:00/1:05 1 on 1:05/1:10 1×50 swim 1:30/1:15 ***catch up on swim***

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300 pull fast with paddles 4:30/4:40/4:50 300 pull strong with or without paddles 4:40/4:50/5:00 300 pbm no paddles 4:50/5:00/5:10 300 pbl no paddles