200 as 100 free 100 choice
12 x 25 I. M. O. drill
Main Set:
3 x 100 IM @ 2 / 230/ 3
100 Free @ 140/150/2
200 IM @ 4 30 /5 / 530
Round 1 & 3 the 100s are Strong !!! Round 2 the 200 IM is strong
8 x 50 as 1 kick 1 swim 2 kick 1 swim 3 kick Kick @ 70 swim @ 65
Total Distance 2100m
Yearly Distance 40,200m
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