Masters swim 3100 yds
600 warm up
4X250 on 4:00
10X75 odds fly,bk,brst
5X100 sprints 1:13, 1:17, 1:17, 1:16, 1:17
250 cool down
Shoulder feels pretty good, I'm going to do a little bit more swimming next week. 3 swims about 2X3500 and 1X4000.
Run 7 miles 60 minutes HR 140
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