After warmup,
12 x 200 as follows:
1&2- 75 kick FAST @ 1:30/50 swim 200 set-up @ 1:00/75 kick FAST BROKEN, 3 x 25 @ :10 rest
#3, BROKEN 75 (3 x 25 kick @ :10 rest)/50 swim 200 set-up/ @ 1:0075 kick FAST
#4, swim 75 @ 200 set-up/50 drill/75 swim FAST
After #12, finish up with...
Until 7:30, 50's swim as follows:
2- IM order by 25's (NO FREE) @ :50
1- swim free br 3 @ :35
100 easy before you get out. Do an excellent job in school today and get excited to race this weekend at Sport Fair. Have a great day!
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