August 6, 2016 Erin 4100 meters
20 minute warmup
10 minute kick Red light, green light
100 easy
5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
30 sec. rest
1x100 fast
4x150 (50 free, 50 choice, 50 free)
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