I'll say it again--long course is hard!
Warm Up:
1x200 free
4x50 (stroke/free)
1x100 free
4x50 (stroke/free)
1x200 free
4x50 (stroke/free)
Main Set:
8x100 on 2:40 hard (avg 1:50)
100 freezy
Cool Down:
2x300 aerobic
Total Distance: 2600 m
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