Long Course--Again!
Warm Up:
2x50 drill; 100 swim
4x50 stroke; 200 swim
2x50 kick; 100 swim
50s rest 10 seconds in b/tw
swims--on base
Main Set:
6x100 on B+5
400 time trial
4x150 (50 stroke; 100 free)
100 time trial
10x50 B+5
200 time trial
Total:
3200 m
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