Monday
5:45pm-ish
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[2 X 500m, 90 sec rest] 2 rest [4Xsplit thousand, 2 min rest] 3 min paddle rest, 2 X200m full recovery
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Wednesday 5:30pm
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15, 30, 45, 60 pyramid X 3, 3 min paddle rest after step down pyramid
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Lots of speed! Paddle fast
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