21x100's IM cycle, ((100 fly, 50 fly/50 back, 100 back, 50 back/50 breast, 100 breast, 50 breast, 50 free, 100 free)x3), first time through easy/mod, then mod/hard, and then hard
7:39
first 7: 1:40 next 7 : 1:35 last 7 : 1:30
Pull Set
8x400's, first 100, 200, 300, and 400 hard, and then last 100, 200, 300, and 400 hard, with paddles and pull buoy
8:22
5:20
Kick Set
1x1000 kick for time
8:37
15:00
Main Set
7x100's free 6x100's back 5x100's breast 4x100's fly
7x100's back 6x100's breast 5x100's fly 4x100's free
7x100's breast 6x100's fly 5x100's free 4x100's back
7x100's fly 6x100's free 5x100's back 4x100's breast
10:34
1:00 1:20 1:30 1:20
1:10 1:30 1:20 1:10
1:20 1:20 1:10 1:20
1:10 1:10 1:20 1:30
Kick Set
28x25's, odds, underwater, evens swim easy
10:54
0:40
Warm-Down
400 easy
11:00
6:00
Total = 17400 SC Yards
10000001299
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