Saturday

5x150 100free 50 kick :10sec rest
4x50 IMO droll swim 1
6x50free dec 1-3 asc 4-6
8x25 cycle :30

Main
5x250s dec 1-4 5fast! Free
4x50 free :50
3x100IM 1:35
4x50free :45

100 easy cool down




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