Swim 2,450 yd (500 w/fins)
300S, 200K
4 x (50, 50, 100Fr on 1:00/50) - 38, 38, 1:19, 37, 38, 1:18, 37, 37, 1:18, 37, 36, 1:17
100K w/fins
4 x 100K w/fins on 1:45 (alt. 100fly, fr)
1 x 100Mtn. Fr on 1:00/50 - 16, 37, 57, 1:16, 56, 36, 14
50 ez
3 x (25 ez, 25 no breath)
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