Warm-Up (1300 yards) 4 x 125 w/ :15s rest75 swim + 25 L arm lead kick + 25 R arm lead kick 3 x 100 choice pull w/ :15s rest 10 x 50 on 1:00 Swim GolfOptions: All 10 free OR 5 choice stroke (add onto interval)+ 5 free Main Set (1900 yards) 4 x 125 on 2:10...
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