Saturday, 7/30/2016 Erin 4500 meters
5x200 warmup. Odds: free. Evens: choice
50, 100, 250, 200, 200, 150, 100, 50 alternating choice hard and free medium
700 swim or pull (pattern: 50 med, 50 fast, 50 med, 10p fast, 50 med, 150 fast, 50 med, 200 fast)
6x50 choice
500 (50 med, 50 build, repeat)
6x50 choice
300 ascend
6x50 choice
Warmdown
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