Wednesday May 15

400, 4*100 IM or best stroke, 4 * 50 descend

8 * 25

5-8) 15/10

10min OYO

100 sprint on 10:00 (Ryan 25/5s/25/5s/50)

Three times thru

3*25 on 2:00 (swim back) 1*50 on 3:00

5 * 200 Kick on 5:00

1-3 build and descend

4 & 5 hold

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