3000M
- 500 Warm Up
- 5 x broken 350' (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 2 min rest) r:20 sec btween sets
- 100 Easy Swim
- 5 x 50 kick
- 3 x 100 pull
- 100 Cool down
Cycling: Endurance Miles
01:00:00
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