Swim 2,800 yds, 62 minutes
300Fr, 100S, 200K - fr, fly
1 x steep mtn Fr (50, 100, 200, 100, 50) on :50, 1:40, 3:30
200K - IM
2 x (4 x 100 on 1:45) extra 1:15 between sets - range 119-16
200K
1 x Mtn on 1:00/50
4 x 25ez, 25 fr sprint no breath - sprint every 1:30
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