400 Kick
300 Pull
200 IM Drill
100 IM
1 x 100 Free @ 1:45 (try to hold 80-85% pace on all 100's, from me "now" its about 1:15)
200 IM Pull (Buoy only) :30 rest
2 x 100 Free @ 1:35
200 IM Pull (Buoy only) :30 rest
3 x 100 Free @ 1:25
200 IM Pull (Buoy only) :30 rest
3 x 100 IM @ 1:40
200 Free Pull (Buoy & Paddles) :30 rest
2 x 100 IM @ 1:50
200 Free Pull (Buoy & Paddles) :30 rest
1 x 100 IM @ 2:00
200 Free Pull (Buoy & Paddles)
8 x 25 :40 rest
Odd: Fast
Even: No Breather
200 EZ Warmdown
___________________
4300 SCY
About 80 minutes
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