Version A:

400 Choice

8×50 Free Descend 1-4, 4-8 @:50s or 15s rest

1×400 Pull, Negative Split @6:00 or 30s rest

4x25s Free FAST!! @:45 or 30s rest

150 Easy

6×100 Kick w/Fins as 25 Steady/25 Fast @1:40 or 15s rest

4x25s Free FAST!! @:45 or 30s rest

150 Easy

6x75s Free/Back/Free by 25 Descend 1-4 and Hold @1:10 or 10s rest

4×25 Free FAST!! @:45 or 30s rest

150 Easy

Drill or Cooldown



Version B:

400 Choice

8×50 Free Descend 1-4, 4-8 @1:10 or 20s rest

1×200 Pull, Negative Split @4:00 or 30s rest

4x25s Free FAST!! @1:00 or 40s rest

100 Easy

4×100 Kick w/Fins as 25 Steady/25 Fast @2:00 or 20s rest

4x25s Free FAST!! @1:00 or 40s rest

100 Easy

4x75s Free/Back/Free (if possible) by 25 Descend 1-4 and Hold @1:30 or 20s rest

4×25 Free FAST!! @1:00 or 40s rest

100 Easy

Drill or Cooldown

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