200 SKPS
2x200 25 swim/25 scull (second 200 stroke)
2x400 pull neg split @ :45 rest
2x300 (1-IM, 2-50 stroke/25free) @ :30 sec. rest
3 x (200 strong pace, 100 fast) @ :20 sec. rest and 2 min between rounds.
warm down
Friday, July 15, 2011
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