- 200 S, K, P
- 8X75 @ 1:30 - 25 drill, 50 swim choice
Main Set
- 400 swim @ 7:00
- 2X200 IM @ 4:00
- 400 pull @ 7:00
- 4X100 IM or stroke @ 2:00
- 400 swim @ 7:00
Warm Down
- 4X75 easy choice @ 1:30
Thursday, June 23, 2011
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