9/16/11
400 choice
4 x 100 alternate: dolphin kick, flutter kick on back
with fins
4 x 50 breathing every 7
4 x 25 sprint @ 45
20
30
40
1 x 300 @ 4:00 4:30 5:00
2 x 200 @ 2:40 3:00 3:20
3 x 100 @ 1:20 1:30 1:40
4 x 50 @ 40 45 50
4 x 25 sprint @ 45
200 easy
2600 meters
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