Saturday, October 13, 2012

4300 yds

400 warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (50 Free, 50 sprint choice, 50 Free)
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free
400 pull
100 warmdown
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