Swim 3,000yds - 62minutes
300Fr, 200K, 100S
1 x 500Fr on 8:00; 5 x 100Fr on 1:45; Rest extra :30; 1 x 500Fr
6:53; 100's ?; 6:48
3 x 100K RI:10-15 - 1ez, 2 IM
50ez
4 x 100Fr descending on 1:45 - #1 75smooth, 25 hard; #2 50smooth, 50 h; etc
1:20, 121, 117, 116
3 x 25ez, 25Fr sprint no breath
50ez
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