12/2/2019
7:30 AM
4000 yd
55:00
1:23 / 100yd
600 warm-up
3x [ 300 FR
400 IM ]
3x150 FR pull
1.5 x [ 25 FR underwater
50 FR ezspeed
75 FR build
100 FR hard
75 IM (no FR)
50 FL/BA
25 BR ]
200 cool-down