8/20/2019
7:30 AM
4200 yd
1:00:00
1:26 / 100yd
600 warm up
2x100 (free, alt 50 pace/ 50 hard)
2x200 (free, alt 50 pace/ 50 hard)
2x300 (free, alt 50 pace/ 50 hard)
2x400 (1: free, alt 50 pace/ 50 hard, 2: IM)
1,000 free
4x100 (75 fly kick on back, 25 free sprint)
200 cool down