Warm up: 300 Own your own!
6 x 50 kick choice @ 110/120
Dec. 1-3, 4-6
Main set:
3 x through : Rd 1 Rd 2 Rd 3
4 x 25 kick 25/30 30/35 35/40
4 x 25 swim (likely free) 30/35 25 /3o 20/25
150 back/breast/free @ 4
Push 50 Free all out!!!!
2 x 100 easy
#1 25 fly/75 choice
#2 50fly /50 choice
Total Distance 1900m
Yearly Distance 12,700m
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