Saturday, May 31, 2014

4000 yds

600 standard warm-up

2x250 IM double your favorite stroke
500 pull

2x200 IM (25 fly, 25 free, 25 back, 25 free, etc)
400 pull

2x150 (free, choice, free)
300 pull

2x100 IM
200 pull

2x50 choice
100 pull

400 warmdown
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