5x500 free on 7:00 1 min. rest 15x100 alt. IM/free (IM on 1:40, free on 1:25) 1 min. rest 30x50 free on :40
Kick Set
12x100 kick with fins on 1:25
Other
4x25 sprint from blocks
Warm-Down
300 easy
Total = 8500 SC Yards
10000000833
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If you have not been involved in an ongoing exercise regimen
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