800 Swim
400 Kick
600 Pull
200 Drill
4 x 100 Free 1:30 @ Pace
2 x 200 Pull (1 Free all equipment/ 1 IM Buoy only) :20 rest
8 x 50 Kick (Desc 1-4, 5-8) :20 rest
16 x 25 w/ fins (odds underwater/evens FAST) :30 rest
2 x 50 on the watch (all out from push)
50 EZ in-between
200 EZ
_________________
4000 SCY
About 80-90 minutes
*Since my brother and I are "coaching ourselves" we don't have a coach on deck and the lifeguards won't allow us to use the blocks so we had to do our fast 50's from a push.
1st 50 (Free)- 26.6
2nd 50 (Back)- 30.0
My brother I think was about 31.0 on both (free)
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