400 Swim Warmup
3 x 300 w/ fins @ :20 rest
-100 kick, 100 Drill, 100 Free
1 x 300 Cruise (60%) @ :10 rest
3 x 100 (50 Cruise/50 Push (85%) )@ :10 rest
1 x 300 Cruise @ :10 rest
3 x 150 (50 Cruise/100 Push) @ :10 rest
50 EZ
(4x)
1 x 1:00 @ 80% effort
1 x :15 @ 100% effort
(3x)
1 x 50 Swim w/ fins FAST @:10 rest
1 x 50 Cruise @ :10 rest
1 x 800 Pull working on stroke
100 EZ
__________________
4250 LCM
About 1 hr 30 min
-Swam with Dynamo since there was a meet @ Mt. View
-Good workout, whipped me and Maria gave me some pointers on my free and back since they are a little out of sort
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