11/23/2019
9:00 AM
4300 yd
1:00:00
1:24 / 100yd
600 warm-up
3 x [ 300 FR (1: alt 75 easy/25 hard; 2: alt 50 easy/ 50 hard; 3: alt 25 easy/ 75 hard)
400 IM pace ]
4x150 FR pull
2x [ 25 FR smooth
50 FR ezspeed
75 FR build
100 FR (75 hard, 25 easy)
75 IM (no FR)
50 FL/BA
25 BR ]
200 cooldown