It's been a Long Long Time since we had a DEEPEND WORKOUT! Get your game faces on! Ill have the puke buckets on deck.
For the shallow end:
500/400 swim
300/200 pull
4 x 50 kick(no board!)
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4 x 300 (middle 100 is STRONG KICK)
4 x 75 IMO
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200 cool down
