W.U. 300 swim
100 drill (6k layout)
4 x 50 kick (25 br/25 free) on :10R
200 pull
stroke set: 4 x 150 on :20R
as: 25 one arm fly/25 fly swim, 50 back swim, 50 free swim
M.S. 800 broken
as: 300 pull on :30R
2 x 100 kick - no board - as 25 back/25 choice on :15R
4 x 75 swim on :15R (as 25 distance per strok/25 high turnover - spin/
25 optimum stroke count)
200-400 ez cool down (2400-2600m)
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