7am Swim 3600 yd, lift weights; Run/walk 4.43 miles
3,2,1
4 x 150 S (50 Ba, Br, Fr)
4 x 100 K (50 Fly, Fr) on 2:10
8 x 100 Fr mod. on 1:30 - 4 P, 4 S
main set 8 x 75 Fr on 1:40 - 54, 53,53,53,52,52,52,51,51,51
50ez
main set 10 x 25 Fr sprint on 35
200 SD
Run / Walk 4.43 miles
walk 5 min w.u.
alt Run 7.5 min, walk .5 min
walk 5 min c.d.
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