400 swim
8x250 @ :20 rest
odds 100 sprint free/75 back or breast/75 kick
evens 200 pace/50 sprint
12x25 catch up drill @:30
6x100 pull, descend 1-3,4-6 @1:50
100 easy
3400 meters
Great to watch Joyce, Marcia, Heidi, Ellie, Kendra and Shane breeze through this!
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