400 swim
4x100 descend 1-4 @ :10 rest
8x75 - 25 kick/25 drill/25 swim @1:20-1:30
odds are freestyle
evens are fly,back,breast, choice
4x250 - 100 IM/100 free/50 stroke
10x100 pull @1:40
odds are build
evens are 50 fast 50 easy
200 kick
12x25 target push offs with descending speed @:30
200 easy
4100 meters
Stroke days are hard days - way to stick with it Mark, Jim, Christy, Emily, Kevin, and Cristina!
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