11/7/2019
7:40 AM
3000 yd
42:00
1:24 / 100yd
500 warm-up
6x200, alt free/ IM (for free: 100 hard, 50 easy, 50 hard)
5x100, w/ 75 fly kick on back + 25 free
4x150 free pull
200 cool-down