Saturday, July 12, 2014

3300 yds

600 standard warm-up

25, 50, 75, 100, 100, 75, 50, 25

3x   400
       4x50 Free on 45
        100 Ascend (start fast and get slower)

1rst round and 3rd round: 400 Free pull
2nd round: 400 IM

200 warmdown

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