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Notes

400 Swim

6x75 by 25's w/fins kick, drill, swim

Ladder:

1x400 on 7:00 (5:40)

2x200 on 3:30 (2:48, 2:52)

4x100 on 1:45 (bld by 25's)

8x50 on 0:50

100 cool down