Swim 3200yds, about 60 minutes, most of the total swim times are estimates cuz I don't wear a watch anymore while I swim. I just go off the pace clock for timing on each set.
600 warm up (200S, 2X200(50S,100K,50S))
400,300,200,100 moderate :20 RI
300,200,100 neg split :25 RI
200 fast
100 fast
4X150 pull
100 cool down
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