Sunday YMCA 2-3 pm

kennethjohnanderso

Jul 2, 20221 min read

400 Free/Back by 100 fist/swim by 50

3 * 100 kick descend and build 3 * 100 pull descend and build

3 * 100 swim descend and build

4 * 25 15/10

3 * 200 done as

25 smooth stroke/25 off easy/50 build stroke/25 off easy/75 strong stroke

200 easy

broken 200

12 * 25 warmdown

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