12/7/2019
9:45 AM
4500 yd
1:02:00
1:23 / 100yd
600 warm-up
3x [ 300 FR (alt 75 easy/25 hard; alt 50 easy/ 50 hard; alt 75 hard/ 25 easy)
400 IM ]
4x400 FR pull (breathing patterns)
2x [ 25 FR underwater
50 FR ezspeed
75 FR build
100 FR hard
75 IM (no FR)
50 FL/BA
25 FL ]
200 cool-down