Swim: w/u - 200yds each free, non-free, pull
3x300, 30", 1&3: ez free, 2: pull w/paddles
4x25 sprint on 1'
100 ez non-free
3x200, 20", 1&3: ez free, 2: pull w/paddles
4x25 sprint on 1'
100 ez non-free
3x100, 10", 1: ez free, 2: pull w/paddles, 3: ez non-free
2x25 sprint on 1'
c/d - 100 ez pull
Total: 3000yds
Run: 2.5 miles, ez
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