August 10 Noon and Evening workout (Erin) 3000 m
10 minute warm-up
6x150 odds: Free, evens: IM drill, drop a stroke
300 pull or swim Free
6x50 odds: sprint evens: recovery Choice
3x100 IM or choice Descend 1-3
200 pull or swim Free
4x50 odds: sprint evens: recovery Choice
2x100 IM or choice Descend 1-3
100 warmdown
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