Only 3000 yards today (we're starting our taper!!!!)
400 swim
5 x 100 CI +10
300 kick fly w/fins
4 x 100 CI +5
200 pull with paddles
3 x 100 CI
100 breast or back
2 x 100 CI -5
6 x Broken 100's stroke on 3:00
25,50, 25 10 secs rest at break
work hard on the middle 50
easy 100 swim cool down
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