What a gorgeous day for a great swim with Scott, Marcia, Mandy, Shane, Joanna, Joyce, Ru, Bob, John and Katie! Good hot tub talk after too!
15 minute warm up
3x50 free - fast
300 pace
4x50 free - fast
400 pace
5x50 free - fast
500 pace
50s fast: odds @ :45, evens @1:00
rest 1:00 after the pace
100 easy
200 sprint kick
8x75 - 25 swim, 25 overkick swim, 25 swim @ :10 rest
6x50 swim @1:00 descend 1-3,4-6
swim easy
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