200 Free, 50 Kick, 200 IM Drill, 50 Kick
4 x 50 @ 1:00 Descend 1-4
3 x 300 (50 Kick, 100 FR Fast, 50 Kick, 100 FR Fast) @ :20 rest
6 x 50 (25 Fly/25 FR) @ 1:00
3 x 300 (100 BR5 w/ buoy, 50 Back, 150 FR Fast) @ :20 rest
6 x 50 Kick Fast 1:20
3 x 300 (50 BR7, 50 Breast, 200 Fr Fast) @ :30 rest
6 x 50 (25 Underwater/25 EZ) @ 1:00
200 EZ
__________________
4500 LCM
About 90-95 minutes
-I was DEAD after the first set of 300's....too much sun this weekend! I just did the best I could which wasn't too fast
-I'll be tapering off the yardage and effort as the week progresses since I have the 4.5 OW swim this weekend in Chattanooga.
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