400 swim
300 pull
3x200 kick @ 4:30
2x25 stroke @:30
2x50 free @ :55
2x25 stroke @:30
4x50 free @ :50
2x25 stroke @:30
8x50 free @ :45
2x25 stroke @:30
4x50 free @ :40
2x25 stroke @:30
2x50 free @ :35
200 warm down
Friday, July 15, 2011
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