2,300 metre swim
200 warm up
5 x 100 (free)
100 - Hand flicks hip
100 - Armpit (thumb touches armpit)
100 - No idea, can't remember...?
100 - Deep - hand enters water and digs deep for pull
100 - Spread fingers
5 x 200 Free as - 5 x (75 Free, 25 Sprint all out, 75 Free, 25 Sprint all out)
5 x 100 as 50 scull, 50 pull
100 easy cool down
Hot tub!!
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